How to improve my run times?

[zoom-zoom]

I totally agree that base miles are really important, and I did kind of gloss over that in your OP.

But as far as starting with 30 mpw ... I think that's for people whose only cardio is running. I tend to assume that most people here are cycling also, probably incorrectly (especially since I'm mostly sidelined from cycling myself right now ). Combined with cycling, 30 mpw is half marathon training volume for me. Seriously, I only hit 50 mpw in the latter weeks of marathon training (but cycling 75-110 mpw is a very important part of my marathon training, as well). I know I'd be faster if I ran more miles, but I don't think for a minute that it's necessary. If running is your only cardio right now, then that guideline is probably pretty close. But if you're cycling 50+ mpw already, that's different.

Form first, obviously. It isn't speedwork itself that gets people injured, it's that a lot of people start overstriding when they're trying to run fast, even if their usual form is pretty good.

Form, then volume - I don't disagree with that at all.

Form, then volume, then speedwork. The only way to learn to increase your lean from the ankles, increase your hip rotation, lengthen your stride behind you, and "feel the wheel" in your lower legs, is to actually do it, for short segments to begin with. The only way to build anaerobic capacity is to work anaerobically.

JMO...

I think the potential issues a person can run into aren't that of trying to do speed work on too little cardio, but trying to do speed work when the specific muscle systems are inadequately developed. Cycling isn't weight-bearing like running and uses a lot of opposing muscle groups. The over-striding thing is definitely a factor, too.