Hey; needed advice on something and figured it's "Off-topic" enough to be on this forum.
Those of y'all who run, how do you go about improving your average pace? Is it more effective to add to your distance or to add more intensity to the distance you already run?
I'm happy with my first mile but after that I slow down significantly. Takes about 5 miles for me to slow down to a 9+ minute pace from a first mile that's usually a little above 7 flat (I can go faster if I run just a mile by itself). I think it's mainly the slowdown that drags my average pace down.