This maybe completely obvious to some but others may never of thought of it, I have started recently working out times and distances when running my 1.5 mile return or when doing intervals. My best effort 1.5 Mile run time a few weeks ago was around 10:30-10-45 which I wasn't impressed by so I decided to try and take a different approach then just trying to run my fastest each time with no thought about pacing or how well my body was able to cope. I set out by aiming for a time of 10 minutes for a return, so started out running intervals but would work out the times needed if I was actually running 2.4km, so 1.2km I would aim for 5 minutes, 0.6km would be 2:30 minutes. Thinking that in theory if I run at that pace my body will become more efficient and so would my cardiovascular system, of course this was accompanied with a hill sprint and longer run sessions. And it worked, my times started to drop and each time I adjusted my intervals for a better return time, you may think running 0.6km in 2:38 compared to 2:30 isn't that much of a difference but that equates to 32 seconds extra spread over 2.4km, that's all it takes to turn a pass in to a fail. MOD Edit: Google Maps links removed for reasons of PERSEC. Hope that makes sense, any questions fire away!