The only way I've found to break through these plateaus (with weights as well as with times) is to completely mix up the types of exercises that you're doing. I'm a big fan of stadiums and swimming. What you'll probably find is that these different exercises get you tired pretty quickly--even though you can go much longer in running. What gives? The idea is that you're using different muscles that are not as well developed or the same ones but in a different way. This means that your heart needs to work harder to achieve the same results. Now, while these might not help increase your normal pace by themselves, they should increase your cardiovascular system, which will allow you to start trying to up your pace when you run.

If you don't have access to a pool or stadium, another great training strategy is running intervals. Mark off certain segments in your usual run where you have decided ahead of time to pick up the pace. Choose reasonable goals at first. I found two spots of about 500 yards each that are about 1/3 and 2/3 of the way through my run where my natural stride is just slightly shorter than the sidewalk blocks. In these spots, I really focus on keeping one stride per block. To do this, I need to push off harder and run faster.

At first, I was dead and could barely get back up to my normal pace afterwards. But after doing this a few times, I found that it was getting easier and easier. Now, I find that I'm actually maintaining that pace for longer and longer with each run. As you can imagine, this is really helping with shaving off time.

In short, I think the best bet is variety. Mix short distances with long, jogging with short bursts of sprinting, running with swimming or biking, or whatever makes working out enjoyable, and you should find yourself breaking through that plateau and onto the next level : )

 Great technique...try it!

Tempo runs are a distance of 2-5 miles at a sustained pace that is faster than your normal or recory run. A tempo run is similar to race pace. If you train at 8min/mile pace on a normal run try to run 2 miles at 7min/mile pace. It is almost like racing because it gets your leg speed/turnover quicker and it also helps you to work on your breathing.

The other workout I like to do is hill repeats. This is just another form of intervals. Warm up to a hill that is about 150-300meters long with a moderate grade. Then go up fast working on proper form and technique. Then use the downhill as your recovery. Repet 4-8 times.

One thing you remember is also stretch before and after each run. Also warm up before and cooldown after every hard/interval run.

I prefer to run outdoors however a treadmill is ideal for the following as you are not able to cheat on the speed.

Run 400m/200m/100m at given speeds.

400m @11kph( I think the 11 on a treadmill is 11kmpm)

400 @ 12 kph

400 @ 13kph

Rest a minute

400@12kph

400@13kph

400@14kph

Rest a minute

400@13kph

400@14kph

400@15kph

I take a short rest inbetween each 400 and a longer rest between each group of three.  Repeat the above with 200m and 100m.  It is a killer but well worth it.  This reminds me I have not done this for a while.

Good luck 

build up endurance long running short long short not all long

then go into fartlek and speed training

then hill reps

speed work

Read Artur Lydiards book RUN TO THE TOP and some of Pete Phiztingers material 

We'll be selecting our next discussion of the month winner in early October. 

I don't have anything original to add to Julius' comments but wanted to put in a plug for intervals...outstanding training technique.  After a proper warm up and a few minutes into your run go at about 75% of a sprint for a certain time (15, 30, 45, 60, 90 seconds depending on your conditioning level) and then back off to 50% or even walk for a period of time (at least same amount of time).  I can't tell you what the proper times should be for you (go by feel and heart rate) but I'm a 40 y/o, 7:30 pace runner, and I shoot for 60 second sprint/60 second walk.  I do this about every third run for about 4 miles.  You cna also do this on a treadmill going from say, 9 mph for 30/60 seconds to 6mph for 30/60 seconds (3-4 mph if you walk).  

Great technique...try it!

 Tanggolf, I think your strategy is the way to go. It is similar to recommendations in many of the sport magazines and I remember reading an article in Men's Health (check out http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=cardio.activities&conitem=b8b0049e3a655010VgnVCM100000cfe793cd____)