How can I decrease my time or increase my pace without injury?
“There are many variables to consider, unfortunately there is no easy answer. What might be good for one runner, might not be good for another. But, I always refer back to the 10% rule. Don’t increase your pace or try to decrease your time more than 10%. You need good base mileage before you would think about increasing pace and would need to do so slowly, a couple times a week, with normal pace in between and see how your body reacts. Intervals are also good to increase pace,” Dee Frick, PT Advanced Physical Therapy Center – Goodrich.