I am a 4min 1500m, 8:42 3000m and 15:06 for 5k runner and was woundering what sort of speed you do your runs at. I run 5 to 8 milers at 6:15 to 6:45 pace and do intervals 3 times a week on the track 600's 400's and 200's at 64 second 400m pace. Can any of you tell my what sort of speeds you do you long runs at for comparison as I am looking to imporve my times over these long runs but need to know by how much I need to increase my speed by. thanks.