I would like to increase my running speed. I completed the C25K program months ago, and since then I have been running 30 minutes at a time and doing zumba for exercise. This past week I decided to try and up my running time, and completed a 40 minute run, and a 45 minute run.

My problem is I run quite slow. My time has improved since completing C25K, but I still run a mile anywhere from 13-15 minutes, closer to 15 during longer runs. I was 15-17 minutes before C25K, and the reason for that was because I had to walk so much.

I would like to improve my speed now that I feel like I have met my endurance goals. The problem is I have no idea how to go about that. I have heard the faster you go, the more calories you will burn in the same amount of time. I have no idea how to go about doing this since I was very dependent on my C25K ipod app to tell me what to do! Any ideas?

Try HIIT cardio and that will increase your speed and endurance. That's what I'm doing (for a number of reasons) but I just started so I can't tell if it's working or not yet. Although I have noticed that my speed has increased since I started running a little over a month ago. I used to trot now I run at medium speed.

Intervals intervals intervals. Or at least that worked for me. I do an interval run once a week where I do .25 mile run all out/walk intervals for 3-4 miles. My run all out sometimes slows down as the run progresses, sometimes speeds up. I have increased my half marathon time by three minutes, and just did my first sub-30 min 5k.

Yes, intervals (or hills). Once a week.