Heres something I tried last night that was suggested to help - TopicsExpress

Heres something I tried last night that was suggested to help build speed. Fartleks. I did them if only because the name is awesome. Sweedish for speed play you incorporate brief sprints into your interval training. It builds your speed and works you aerobically and anaerobically. I used 4 15 seconds sprints during the run just before my walk intervals. Considering I havent run since Mallozzi (10 May) and my course was hilly, I was fresh home from work on a mostly empty tummy, I was happy with my time yesterday (4.1 miles in 48 minutes 11:48 ave min/mile). Lets get our Fartleks on! en.wikipedia.org/wiki/Fartlek

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