I started running a few months ago and have been mountain biking for about 18 months. I have recently done my first XC duathlon, 10 mile run - 16 mile ride. I can ride all day, commute 22 miles 3 days a week and get a 16 XC mile ride in on Sundays. I have added some runs to my week. Typically a 6 mile XC run before/after my bike ride on a Sunday (depending on schedule), a 5 or 8 mile run in the week and just swapped a small run for a 5 mile interval session in the week also (only done 2 so far). Years ago I used to teach aerobics/gym/personal training - I believe I am sufficiently rested and back off a little if I feel I that I have over done it. I eat well.
Trouble is that I have dropped my initial pace from 12 min miles to between 9.5 and 10 but are struggling to shift it any further. Very often I feel I have put in a good time but it's around my usual pace. I have altered my running style which has saved my knees and ankles and made a small improvement. Interval training is the work of the devil but the 2nd weeks time is 4 minutes faster than the first but still not much better than my run time for the same circuit. I know it's still early days but is there any tips/tricks that may help to improve my pace?
My goal is 7.5 min miles for 5 miles but so far I just seem to be an endurance animal rather than speed freak.