I have slowly managed to up my speeds using the Speed podcast.
The other day i ran a 5k in 30 mins and 12 seconds.. Today I did my best speeds on the podcast.
I ran the first 5 mins @10kph, i ran all but one of the fast intervals at 12kph (dropped to 11kph on one), and all but one of the slow intervals at 10kph (I dropped to 9kph on one).
I have raised my base running speed from 8kph when i graduated to between 9.5kph and 10kph.
Next time is to see if i can keep to 10/12 intervals for all of them and not drop down.