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I wanted to say Hi to everyone on this forum. I have been running for a few months now and have managed about 3 10k runs so far with the best being about 54 minutes. My best time for 7.6k was 38 mins. I am finding it quite difficult to get my speed increased. I start of at around 7.5 min miles and then creep to 8.5 min miles and then 9 min miles. I am finding that the first 4 miles I am fine then after that when there is a hill I slow down. I always find the first 3k quite hard. Is this normal?
What is the best way to increase your speed and indurance?