Disclaimer: this is NOT a troll post.
I have been running for around 15 months. In that time I have done 2 official races - a 38:02 10k and a 3:06 marathon.
My training is very simple. I do everything at 8 minute miles, except for tempo runs. Typically I will do a 5 mile tempo run at 6:30-6:40 pace. Mileage before the marathon was 60 miles per week.
My speed is very bad. I haven't run an all out mile, but I have time-trialled a 5k in 18:35 with splits of 5:59, 6:01, 6:04. I really want to get that down to 5:50 or even 5:40 minute miles.
Obviously my tempo runs are not targeting 5 minute pace (unless I do strides), so what can I do to change things up? I don't have access to a running track.
Thanks