I have to admit I haven't posted here yet this week because I seriously do not run like a gazelle. Nevertheless, I have been plodding along three times a week as planned, getting really comfortable doing 3 k at 8 kph. At the end of that, I add a short (2 min) sprint at 6 kph (which is my goal). That's probably not the best way to increase my speed, but I don't want to dedicate entire runs to speed intervals, since I'm only running three times a week. Any thoughts?