Is it better to increase speed or to increase distance.

Question

i usually run 4 miles(7:40 each mile) and i was wondering if i move up to 7:30 for 4 miles or 8:00 mile for 5 miles. which would help me better on the mile.

Answer 1

You should mix it up. Have longer runs on Monday, Wednesday, Thursday (5-7miles). Then have shorter runs on Tuesday, Friday, and Saturday (4-5miles). Then on Sunday take a rest day or a slow long run (8miles or UP). On the shorter runs run faster and longer runs concentrate on endurance. Sunday long runs are meant to recharge ur body and are not meant to be run fast at all.  

Answer 2

everyone has a pace that most call it their "recovery pace" 7:20 is mine. this pace should be used on your 75 minutes runs. if you want to improve your mile time i suggest you go and do some runs at 7:30 pace for about 7 miles 4 times a week and 9-10 mile runs 2 times a week for about a good month. i did this between my jr and soph year and improved my mile from a 4:44 to a 4:32. just have faith in your training

Answer 3

well i understand "the mile" as one mile.

so increase your speed.