not that I am fast, but I know that your training paces should not be the same as your races pace and for each distance you probabyl will have a slightly different pace. One of the best tools is on McMillanRunning.com, where you put in your recent race time and the tool gives you equivalent times for other race distances as well as training paces.
The whole site has a series of "how & why" articles that explain that each work out has it's own reason within your plan. The idea is that you should run slower during the long runs as you are training a different physiological 'system' than track work. Recovery runs might even be slower! You can't race every workout. If I had to pick the time to run fast it would be once a week on the track or during a race, NOT on a daily recovery run or a long run...
Another thing you might want to do is keep a daily log to track mileage, you'll probably find that an increase of total miles per week (over time) will help with speed. Lastly, I've heard that for every miles you race you should NOT race for that many days afterwards, that would be 26 days of easy jogging after a marathon. Maybe you'd be better off running shorter races if you don't like that much slower running. -Rita
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