Why am I slow / how do I get faster

How old are you?

Just keep running a lot of easy mileage. Don't worry about running 7:30 pace. Just run comfortably. Leave the watch at home if you know the distance you are going to run.

Once or twice per week, do like 4 x 100 meter strides after your easy runs. Once you are at 40-50 miles per week for a few weeks, start adding some speed work like 3x800m with 400m jogging rests, or 20 minute tempo runs that are comfortably hard, don't race them.

I'm 34.

This sounds like great advice, need to just run and get out of my head haha.

Thanks!

730 mins per mile seems a bit slow, so you might want to try running about 75x faster.

try running all out most days for a few years

And make sure to hammer a 2 hr long run every weekend bruv

where is your total mileage and longest run at now, compared to when you were at 90 min hm fitness?

For me, I find that my aerobic fitness is almost non existent until I hit at least 35 to 40 mpw with a 70-90m long run.

I'm a fan of building a base of easy miles until 45 or so is routine with a long run 10-12 miles. At that point, depending on your plans, add some short races, 5K, 10K, 10M, to get a sense of your ability. After that you can build training per your preferences, but the short races are the best way to get a sense of where you stand. If you're into Jack Daniels (the coach) you can use VDOT to set training paces and goal race performance as well.

Stick with the training now. Don't wait until you're my age 57 and wondering why you can't run fast anymore! At 19 I was running 15:30 for 5K, 33:00 10K. I ran on and off until about 26 and then NOTHING for 30 years! At 57, I dropped 40 lbs and though, hey I'll start running again. I ran 2-3 miles per run 2-3 times a week for a month and ran a 26:00 5K. WOW! I knew time took it's toll, but I had no idea that's where I'd be!

I'm 4 months into running again. I'm only up to 4 times a week, anywhere from 3-6 miles per run. Going about an 8:15 pace. My 5K's have been around 24:00. I feel like I'm moving along okay, but it's still only like 7:45. I tried a few track interval workouts with a local runner's club. Again, wow, how do 1:45 400's feel this bad?

It sounds like you guys are suggesting to get those comfortable base miles in. I've just now finally gotten above 3 mile runs with 5 and 6 mile runs. My runs have rolling hills throughout, so that's gotta count for something!?

Off thread question, but I've bought myself a pair of Nike Zoom Fly 4 (carbon plates for "races" and tempo work) and Nike Air Zoom Pegasus 39. At my age, speed, fitness... are the Zoom Fly 4 even worth it? They can make me feel clumbsy running in them. I seem to feel more in control in the Pegasus.

Thanks.