Post injury - wanting sub 40min

[dale_8888]

Had a bit of a break, lost my way a little bit.

Trying to find what works for me. I think I need to work on speed more. I did a 2.4 race in 9.30 which is garbage.

I have been running every day for the last 5 days.

Mon - 600s, no HR monitor

lap | time | pace | rest
1 | 2:18 | 3:49 | 60.0
2 | 2:15 | 3:45 | 60.0
3 | 2:14 | 3:43 | 60.0
4 | 2:16 | 3:47 | 60.0
5 | 2:16 | 3:46 | 60.0
6 | 2:19 | 3:51 | 60.0

Tue - cruisy 5.6km, av pace 5:30, no HR monitor, was definitely above 140 HR

Wed - 400s, no HR monitor

lap | time | pace | rest
1 | 84.2 | 3:31 | 60.0
2 | 81.2 | 3:23 | 60.0
3 | 83.7 | 3:29 | 60.0
4 | 84.7 | 3:32 | 60.0
5 | 86.8 | 3:37 | 60.0
6 | 84.4 | 3:31 | 60.0

Thu - 5.6km cruisy, av pace 5:33, no HR monitor

Fri - 5.8km cruisy, av pace 5:15, no HR monitor

I haven't been doing any riding or swimming. I have done a few circuits in the gym to elevate my HR.

I feel that the 140HR is just too low. The reason I say this is that any sort of heat and humidity just kills it completely. I went out a few weeks ago and couldn't get below 7:00/km below 140 HR which, to me seems like an utter waste of time and is extremely boring. I enjoy running at anything below about 6:20/km but above that is just boring!!!

So, I did a bit of reading and I think it wouldn't hurt to allow my HR to go to around 145bpm in the easy runs. Saying that, at the moment I want to be able to do 1500 in 5:15 and get my 2.4km time well under 9.00, then do a 3000 under 11:00 and so on.

Can you please give me some guidance on how to get this speed?