Can anyone give me advice on how to improve my mile time or my speed in general?

Head on thee to Runnersworld.com.

But here's some free advice:

Step 1: increase mileage to about 35-40mpw

Step 2: do one 20minute tempo run each week

Step 3: do at least 1 additional harder run each week (not tempo, but brisk pace)

Step 4: remainder of your days should be running at comfortable pace to fulfil your weekly mileage requirement

Step 5: after a month of doing the above, do 4x800m each week with 2 minutes rest

Just run it's not enough, you need also a core training, as strong core helps you run more efficient

http://www.plankpose.com/runners_core_strength/

thanks for the advice friend, it's gonna be grueling, but I'm looking forward to it :)

noted. Thanks for taking the time man :D

Uhm, what I suggested it's not gruelling, it's literally the bare minimum.

Just make sure you build up slowly and carefully to the 35-45mpw.

You can get by on 35mpw, even less if you need to. Just make sure you are throwing in that quality tempo and "fast-ish" run each week. The tempo is going to be really slow at first for you.

If you're not already doing so, make sure you do some strides (maybe 4 x 100m) at the end of each run. If you don't know what a stride is, you can google it, or I'll just tell you. It's basically a gradual acceleration up to maybe 80% of what you feel is your maximum sprint speed. You want to reach that speed gradually and if you time it right, you'll hit that speed at 50m and you'll maintain it for the remaining 50. Some people do shorter length strides, which is fine, but anything less than 50m is a waste of time and won't do anything for you.

35mpw????

I can run a 4:30 mile on 20mpw.

Core work is good. Do a tempo run, two track sessions (800,600,400,200 x2 or something) and a longer run every week.

You sir are talented.

Very very few people can run a 430, let alone on 20mpw.

Oh no don't get me wrong, I'm sure it is but for a newbie like me I bet it's gonna be at least a bit bumpy settling in to these routines. Anyway, many thanks for the advice :D

ha I wish that were talent!

What people need to realise is that mileage is massively overrated. Look at Bruce Tulloh, who ran sub 4 for the mile and sub 14 for 5K on 30mpw. That's talent.

woof woof wrote:

35mpw????

I can run a 4:30 mile on 20mpw.

So, like the OP, you started with a best 5k pace of 9min/mile, NEVER ran more than 20mpw and are got your mile under 4:30? Good for you.

If you picked 100 people who just stated running (with 9min/mile 5k), for how many do you think your "under 20mpw" plan would be the best plan to get them there?

Well Rudisha ran his 1:41 on 25mpw in season (35 in base). Would be interested to know what Bruce was running before he cut down to 30mpw. Hard to imagine he ran no more than 30mpw his entire life.

I'm an advocate of low mileage running for mid-distance runners if you are talented enough to get away with it. For the vast majority of hobby joggers and elite distance runners, mileage seems to hold the key.

Who said I started with 5k at 9 min/mile. I started by doing two track sessions a week. Sub 2 for 800m on less than 10 miles. It's quality not quantity. Everyone sees the distance elites racking up huge mileage and assumes that's what they need to do. But even the elites start on low mileage. Once you get the most out of your mileage/every session, add in a tiny bit more. http://www.athleticsweekly.com/featured/bruce-tulloh-on-the-truth-about-running-36461/

woof woof wrote:

Who said I started with 5k at 9 min/mile. I started by doing two track sessions a week. Sub 2 for 800m on less than 10 miles.

.... snipped irrelevant drivel ...

Reading comprehension problem: the OP claimed HE is currently running 5k @ 9 min/mile. Your reply was the since you can run a 4:30 on 20mpw, so he should too.