So I have been thinking about how to increase my speed with the aim of getting under 30 minutes for 5k and under an hour for 10k.
My solution (and I'm sure others will have tried this) is to download the couch to 5k app and start from scratch, Week 1 Run 1, walking the walky bits and running at a much faster pace than normal when time to run.
As I progress through the 9 weeks hopefully the speed will be maintained for longer and longer, plus I will still do a longer run once a week.
I found today very tough and think I was running to quick (probably about 5 mins per km) unfortunately my Strava went on strike and couldn't locate a GPS so I couldn't time myself.
Also it was so nostalgic listening to the lovely Jo Whiley encouraging me on.
Will try again tomorrow.
Run happy, run safe.