This very roughly predicts 8 secs speed increase for each lb lost, over a 5km distance.
As you drop weight and get fitter you will natrually get quicker. Remember to listen to your body, rest is as important as running.
Yeah I want to stay injury free so I'm going to be careful. I'm following this plan
Which seems nice and has a decent base training period build in which is what I need at the moment.
When you mention doing intervals, what would people suggest? My distances at the moment are very short, between 1.5 and 3.5 miles. So something like maybe running a bit faster for 100 metres every half mile or something?
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