I agree, it's all about interval running if you want to get faster. Try running all out as fast as you can for twenty seconds, then normal running for two mins, or sprinting to a lamp poast or tree or end of the street then running, and just mix it up like that.
Intervals will make you faster! The 400m thing is ideal. Shorter, faster reps build up your speed overall as well. Throw in the odd hill run too (find a hill, run up it as fast as you can, jog down, repeat )
Doing the same run week in week out is great for health but if you don't mix up sessions you won't get faster. Another good interval one is to do it by time. Do 1 min fast, 2/3 mins slow. Or 2 fast 5 slow. Doesn't really matter just make sure you push yourself during the fast bits and jog the slow.
Hi. I'm slow too! The only thing that ever improved my speed was doing Parkrun most weeks. Because it's the same 5k course every week and you get your time every week, you start to compete with yourself. Don't try going faster on your long runs until you can do faster short runs though. I am still painfully slow on long runs! But I am working up to my first half marathon in April so I'm more interested in stamina than speed atm. Parkrun is really worth a try if you've got one nearby though.
I can just about run 5k now, having done my own adapted version, but I'm so slow. Today 5k took 40 minutes, but I was almost the same speed on the Kms where I was walking for a couple of hundred meters as for the ones I was running all of. I run on my own as I don't know anyone to run with. I also go to the gym twice a week and have some sessions with a personal trainer where I'm improving my fitness levels. Some weeks he makes me run very fast for 400m as part of a circuit. I'm just not sure how to get faster on longer runs