Looking for tips to get faster

[Carrie]

I am four weeks post Boston. Had a great race but want to run faster. I logged 35-41 miles at my highest mileage. Trained between 8:15-8:30 pace. I would like to drop a good minute off my mile. Suggestions?

Thanks

[Rob Murphy]

You are doing very well. Your marathon time and relatively low mileage indicates real potential. Step one would be to gradually increase your mileage until you're in the 60-70 mph range. Focus on increasing your volume first. I'd also suggest running frequent races in the 5k to half marathon range.