running training?

[steve6542]

At the moment im in training and trying to lose alot lol of time on my runs.
Other then running the 3 different distances, what other training will help cut down my time?
3 miles in 21minutes or under
2 miles in 14minutes or under
1.5 in under 10minutes
cheers
Steve

 

[ballast]

You might want to try some interval training.800's would be a good place to start, progressively building up the volume (number of intervals) as well as gradually decreasing the rest in between each.

 

[rip]

Along with intervals throw in some heavy-duty hill training too.