Can't Run at "M" Pace

You'll be faster if you build miles. I was at 35-40 mpw and finally decided to put some time aside and just build my base.

I took close to four months and did not race. I just added mileage gradually going up a few miles a week until I finally stabilized at 50 mpw.

Then over the next six months I build gradually up to 60 mpw but did now and then races.

The key was to slowly build. think about where you want to be in a year and then go for that.

Once I started to race again I began running PR's. It took a few races but I was jus faster.

I went from being a 36-37 minute 10k runner to the low 33's. My five miler dropped from the 28's and 29's down to he low 26's and high 25's.

It's time to hand the reins to someone else.

Agreed about Running more miles. Run as many miles a week as you can, don't kill yourself in workouts, and you'll see your times drop. Also, lose weight as that a big factor.

"Last Chance": how old were you when you set your PRs?

in addition to what others have written: a couple days a week after a run do a dozen strides (short runs of 50 to 60 yards).

aim for what feels like 70% effort.

Concentrate on your form rather than worrying about going all out

as you get more comfortable with these increase the effort a bit but the goal is to get used to running quickly while maintaining good form.

Two years isn't a very long time to adapt to distance running, especially for someone your age, and 50 mpw sounds like a lot for someone who's still relatively new to the sport.

I'd second the previous poster who recommends adding strides to your runs; althought, I'd build them to about 100-125M in length at about your 5K pace eventually working up to 6-12 of them thrown in about a half mile apart on easy days so you're used to picking up the pace when feeling a little tired. Start off with shorter and fewer, and gradually build to longer and more over the next month or two. Short intervals one day per week will help you get the turnover going.

Be patient and you'll see progress for probably the next 3-5 years.

Your 10 miler doesn't sound like a disaster to me. Are you doing any T-paced runs? Those would be hugely beneficial for you training for a half marathon, and would make your "M" pace feel easier.

the ten miler wasn't that far off of 2 hr 1/2M pace and it was a workout. start doing progressions frequently, the strides are good advice, you can do repeat miles at 1/2M pace and faster, and your mileage is more than high enough to break 1:30 at the 1/2 Marathon, so the mileage is not your problem. Frequent tempo runs at 1/2 Marathon pace (4 to 6 miles and building up) would be very helpful as well. No reason you can't drop a great deal of time.