Is 6:55 mile to sub 6 in three months possible? If so how would I get there?

2 minutes easy jogging between them (easy for you == 9-10:00/mile)

Don't stop keep going. #9 and # 10 should effectively replicate that exquisite last 600m feel of a mile TT

You're welcome. It only takes 30m, do it on your lunch break

R. Bannister

Add some hill work to your routine. Once a week- up about 50-100 meters- whatever you have near you.

Run up. walk/jog down.

Also strides at the end of your regular run- about 5K race pace or so. not too fast but concentrate on form and turnover.

Just jog a lot.

Winning wrote:

Just jog a lot.

Well yeah this is the advice I keep getting but I’ve upped my milage from 15 to 40 over the months and my times have not changed. I also do strides and hill work.

I just feel like I’m doing everything right and not improving.

You may need to learn how to embrace the pain from 800-1609.3m, then

I went from 6:46 in April to 6:13 in October2017 running 5-15 mpw. Aside from running, I also lost about 25 lbs. At 5'3", you could probably afford to go lower than 127 lbs. but obviously it's impossible to say across the internet. For me, I feel like losing weight has been the #1 reason I've seen the improvements I've been seeing. I finished a 5 x 1 mile set this morning (some wind and 27°F temps) with a 6:13 mile, not going all out. I'm about 10 lbs. lighter than I was when I raced that 6:13 mile back in October. I haven't raced a mile since then so I really don't know where I currently am but I imagine I could easily run in the high 5's these days especially on rested legs with someone to chase.

What times are miles are you putting in now? How many days a week are you running? Important to know; many people improve by simply running more more or more frequently.

I would guess you'd probably benefit from running faster at longer distance?

11 min miles seems like it would be a crawl, given your solid ability at shorter stuff? What benefit are you getting from going so slow? There seems IMO to be a huge variation in your indicated normal training pace

- A baseline might be normal pace + :30 might be endurance pace, normal pace - :30 is tempo pace.....

I went from 7:02 to 5:24 one mile in 8 1/2 months from age 13 to age 14. I discontinued going out first 440 yds. sub-65. I then went out first 440 yards 70+.