Increasing Speed in Long Runs
 

I have hit a wall in my running. For the last couple of years, I've been able to run a half marathon at about a 8:00 pace, and a full at about a 9:00, but I can't get below that. I've heard that interval training is the way to do that, and remembered a thread from a few months ago by Archaea:

http://cougarguard.com/forum/showthread.php?t=19709

I was just going to steal his workout unless someone can give me better advice.

I only do them once a week, rotating through sets of one mile repeats, 1200 meter repeats, 800 meter repeats and 400 meter repeats.

Move mile repeats up to 4 or 5 after about three to six months.