u/idkbybffjill

Folks, I need to get faster. I’m strong, but I’m slow. I’m running doubles and really don’t want to slow my partner down. I run a decent amount (25-30 miles per week) but most of that is zone 2. My zone 2 pace is around 13:30 minute mile. I can run a single mile in about 9:30-9:45 minutes. I want to be able to hold a 9 minute mile or faster pace and have until the end of the year to get there. How should o structure my running? More tempo? All out intervals?