Improving running time

[egghead]

I did a mile and half other day in 9.48 i want to get to 9.00 will running in the morning and then at night help me or will it just make me more injury prone also will cycling help me thanks.

[eleven]

i got my run time down by doing longer runs in the week and doing my 1.5mile run just on a sunday,by doing the longer runs i found it easyer to go faster on the sunday hope this helps.

[egghead]

thanks

[egghead]

what times should i be aiming for 3 miles and 5 miles

[eleven]

7 minute miles i would say a do 3 miles in 20:33 and 5 miles in 34:11 but both are done on a treadmill,witch makes it easier.