Running - Can I get significantly faster and increase distance in the next month?

[neolara]

I'm running a half marathon in early March. I try to run 3 or 4 times a week - two shortish runs (3 or 4 miles), one medium run (5 or 6 miles) and one long run. So far the furthest I've run is 10 miles and I'm planning to add another mile to my long runs over the next 3 weekends. However, I am exceptionally slow - currently running at just over 11 min / miles. I'd like to get a little bit quicker. Do you think this is realistic in the short time frame and also given that the main focus is to go the distance without injury? I had ITB for 12 years that prevented me running for longer than 15 or 20 mins, so I'm delighted to be able to run at all. I don't want to mess it up.

Keep steady and concentrate on finishing safely. You may find the race atmosphere inspires you. Concentrate on being able to run the distance without damaging yourself. If you can get through this one, you can try and improve your time on the next ton. You go girl about to sign up for my first half too!

Work up on 10% rule and go for it on the day.

I think you will be fine getting round given the training that you are already doing and great that you have already done 10 miles. I would just aim for maybe one more long run 11-12 miles and then concentrate in shorter distances 6 miles 2-3 times p week. You should be winding down on the distance for the 2 weeks before the race anyway. 11 minute miles are not incredibly sliw for half marathon distance honestly- you are doing really well. The shorter distances after doing longer run will help with speed marginally but if this is your first half i think you will be fine and the main aim is to get round in one piece!!

I'd just concentrate on building your long run, but maybe cut one of your shorter runs to 5k and do intervals in that which is supposed to be really good for increasing speed.

11 min miles aren't awful anyway. But I'm a slow runnner - my first half was 2'18, and I'm hoping to be a little faster in my next which is in 3 weeks.

Which one are you running?