Originally Posted by Sir Humphrey Appleby
Is the best way to get there to do intervals at the pace I want to run at and keep making them longer by a few seconds each time?
I would say your best bet is to try and build a decent aerobic base by running consistently. I am not sure what type of shape you are in otherwise, but assuming you aren't too overweight that should get you to a point from which you can average 9 min/mile for 3 miles. Consistency is key. Intervals don't matter if you do not have the aerobic capacity to maintain the pace you sprint at. That is my 2cents at least
Today: 17.5 or so w/ 15 mile tempo @ marathon pace (ended up being a little bit faster) - hammered it. This was a very satisfying workout - very difficult, as the wind was up in the 20+ range in gusts, but I stayed with it and finished strong.
if you want to see the splits. Average about a 6:10 pace.