To Improve, Do I Add More Mileage or Speedwork? | For Beginners Only

To Improve, Do I Add More Mileage or Speedwork? | For Beginners Only: "I finished Couch to 5K in October, and since then I've kept running 3 miles, three times per week, plus I've built up to one 5-mile run per week. I've run in two 5K races, and I'd like to get faster. Over the past month, I've dropped about 30 seconds per mile off my pace without really doing anything. How long can I expect my pace to improve just by adding mileage and gaining experience? How soon can I start speed work? Thanks, Brittany"

The Perfect Training Week From Runner's World

The Perfect Training Week From Runner's World: "What's your plan for your next run? You'll probably run the way you feel, that is, as far and as fast (or slow) as the spirit moves you, or time allows. And while that approach is fine in the short-term, there's value in having a little more structure to your weekly workouts. The right plan helps you stay motivated, run the right mix of workouts to build your fitness while minimizing injury risk, and get enough recovery time to avoid fatigue. Here's how to design your perfect running week."