How can I increase my running speed?

YellowCarBlueCar

Looking at the targets, you're looking for a 6 minute km, which isn't really sprinting, it's a steady jogging speed, so sprint-specific training probably isn't the way to go (IMO of course!).

OK I know that sounds harsh, and in all honestly in my mid/late 40s there's no way I could run a 6 minute km, so I'm not being critical, and good on you for getting on top of it.

I'd also strongly recommend having a go at the couch to 5k program, as what you really need to be doing is building fitness, which will lead to speed increase.  Couch to 5K gets you to a position when you can start to work on longer or faster runs.

Both my wife and I are couch to 5K graduates, and both had more than one go at it (i.e. we weren't 'runners'), and now both regularly run up to half-marathon distance.

strawb_shortcake

I'm just getting back into running, sadly (for me) I'm heavier than the OP. I've never been a quick runner and I guess more of a slow jogger trying to speed myself up. 

My current route is very hilly with one very steep hill and I average 8.6m/km. My Husband keeps telling me to lengthen my stride but with a 26/27" inside leg I'm not going to match his 31" leg stride! 

What I have found to help me keep quicker is:

•Keep your head up and focus on something in  the distance, as soon as my head drops so does my pace. 

•Use your arms and make them work for you, also something else to concentrate on when or if you are struggling with your breathing or legs.

•Watch your stride and how your foot lands, I try to run more on the ball of my foot or flat footed, but when I concentrate and come down heel first then my stride and pace improves.

•Running down hill, I fall into a far more natural running position, obviously use the down hill to gain speed and add momentum to when it flattens out, but also reflect on your posture and running position to try and keep that going beyond the initial momentum. 

•I found a really good tail runner at park run, I spent two weeks running with them and really helped me, taught me techniques and told me when to walk when to run and when I could push myself further. 

My PB for PR is only 42 minutes, so I'm no means an expert but found the above has helped me