since graduation! I still run thrice a week, one long run and two intervals. my long run is an hour and my two intervals are 30 minutes, however I am still very slow.
My long run is 17 min pace and my intervals are 15 minute pace, how can I improve both speeds? I try to do the speed and stamina during my intervals and my long run is just that, btw I am over 50 so I know I am not going to break any records.