How long did it take you to faster?

[murielalex]

Yes, it does take time, but I'd reiterate that speed work and intervals won't be particularly effective without a sufficient base, which I'm not sure the OP yet has.

This article explains the concept, albeit somewhat superficially.

I know how frustrating it is when you can't keep up with friends, but I would encourage the OP not to elevate that goal to the point she disregards what her body might be telling her. Hopefully, her patience will be rewarded eventually.

I leave you with a word of caution. Be careful you don't try to do too much too soon. What has been said about getting a good base is VERY VERY VERY important. I'm not even sure you should be doing intervals so early in the game.

I know you are right, and I am paying attention to every thing you're saying. Sometimes, you just need to be told

Thanks for taking the time for your thoughtful responses. I really do appreciate it.