OP--everyone is different, but I'm a female who is in no way genetically predisposed to be a fast endurance runner. A few things: (1) I'm 5'2" and ~135 lbs! (2) I took a genetic test that said I'm genetically coded to have fast twitch muscles. I believe this, because I bulk up really easily (as much as women can bulk up).
Yezzy wrote:Dennis T Reynolds wrote:100m 14.7
Have you raced shorter/longer races before? What kind of times are you putting up in those?
Mile 6:11 (current fitness is 6:35 as I did a time trail the other day)
1.5 mile 10:00
I've slowed down since, but in the course of a year, I went from not being able to run a mile in under 8 minutes to running my first half marathon (and first race ever) in 1:37 (7 min 24 sec pace). I think you can do better. Honestly, what worked for me was to brute force it. Near the end of my training, I was doing most of my runs at an 8:00 pace, long runs at 7:40-7:50 pace, 4-5 mile tempo at 7:10 a pace, 40-50 miles per week total.
I've gotten a lot slower since then because I've listened to too many people on this message board who believe running slow makes you fast.