HR Training: How can I get fast faster ?

That's it right there.

Increase mileage, and do at least 3 runs every week, then add another one. 

Agree with Scout.  Also, you're a candidate for Tålmodighet.

I agree I should just increase my mileage but I just feel that I'm not using my running time efficiently and of course , running the same kind of workout every time is downright monotonous .

and while I know the prevailing wisdom seems to be that I'll see benefit in a few months (years !), I was just hoping to do something to jump-start the process

so , doing intervals is not going to help the pace/HR efficiency ?

put another way, the training time for my LSD runs is really a lot . can free up 2-2.5 hrs but I don't ever get to cross 10-12 miles and I doubt I can see any chance of me doing a Marathon in early Nov. with this . 

Ha!  Was gonna point him to that article.  Good stuff!

Intervals WILL help with your speed, sure.  But you'll go flat quickly.  You can't sustain it.

There are no short cuts.  But, I think that you can easily add another run per week, and stay consistent with it.  You should try to get in 3-4 every week.  If you want to run hard on some of those days, then run hard.  If you don't want to, then don't.  You don't need to do intervals at all.  I haven't done them in a loooooooong time.  I will at some point, but for right now....  I don't fit them in.  I run some days at a harder effort, some days easier.

Thats all well and good for a pure runner but with tris, you have to work on your other sports.  The cardio benefits of cycling and swimming also plays into this and make it unnecessary to pump out 5 days a week on the run.  3-4 days has worked wonders for me with at least one LSD, two moderate pace and one middle distance with tempo worked in.  Even so, you shouldnt touch much of the tempo stuff until you have a solid base.  The numbers are iffy, but you can see progress in the 25+ range depending on your distances.  And FWIW, I have used this to work into generally top 5-15% in most of my tris on the run. 

thanks for pointing me at that article definitely an inspiring read !
heck , makes one think (gasp!) of run-training without the handicap of a HRM  

Scout, thanks for your feedback .

if you don't run intervals and can run a 3:22 Marathon (awesome!) , then I sure as hell don't need to ! sure , you probably have an awesome base but if there's anything I can do to come remotely-close ... heck i'm still in the 12:00 pace cycle

To clarify, when you mean run hard , do you mean run hard in Z4 or do you run RPE-based ?

While I agree that running more often will help, I think one can get better on 3 days per week if you're also biking and swimming to build aerobic fitness.

I'm relatively new to running and triathlons (<2 years).  I cut my half-marathon time from 1:52 to 1:40 between March and September and never got above 80 miles per month.  The majority of my miles from Jan-July were basically Z1/Z2 with the occasional tempo run - similar to you.  I've recently started mixing in harder tempo runs, 1mi repeats and 800m intervals.  I feel like its helping, but a big reason is for the mental benefits.  It's more fun to mix it up than to do the same thing over and over again.

To be fair, I've also learned to push harder in races and admittingly the 1:40 was much harder on me than the 1:52.  Race experience will give you pacing experience and the confidence to push yourself more in the later stages of your race.

Just be careful.  Add volume slowly and mix in intesity sparingly.  Consistent, injury-free running is the best way to make gains.

Good luck!

 
Every run "counts".

You're clearly not coming from a similar background as the OP are you?  Don't you think that 35-50 miles and 5-6x/wk have had some positive impact on your running base?

I'm glad to read the above comment that every run "counts".

Like the OP, I often run just 30 mins on my midweek runs and longer on one weekend run.  It doesn't feel like enough, and because I'm building base now for a marathon plan, I know it'll just take time to build.  But also like the OP, I had to wonder "should I structure my runs more, or is simple time on the run going to do the trick?"  Having trained for half-mary and completed (barely) a 20 miler, I know that time running does help and there's nothing fancy to it, but DANG it gets boring.  Plus it's nowhere near as functional as cycling for transportation purposes.  I can bike to work and take the long way to get more biking miles, and still arrive looking presentable.   But I certainly can't RUN to work and not stink up the place (or at least leave sweat marks all over everything).  Ugh. 

Practically speaking, do you all suggest adding run miles in the morning, in the evening, or on weekends?  Assume that my workday might allow for a 30 min run at lunch, but not often.

what others have said.  Run 5 days a week  3 is enough to maintain, you need at least 4 to see progress.

If you are having problems getting bored on your runs, then you need to find some different routes or some people to run with.  If running is really so boring that you can barely stand to run three times a week, then why do it?

That being said, as you increase your base mileage and start doing long runs, feel free to up the tempo on the shorter runs into solid zone three.  Unless i'm in a build phase before a race, I'm doing all my runs at zone 2, but I will do a shorter run (3 to 5 miles) right now right on the edge of zone2/3 into mid zone 3.  That's part of the 'to learn to run fast, you have to run fast' philosophy.  It's not speed work, just harder LSD.

You seriously just need to forget about speed and pace and go back to the roots.   Make running fun, so you want to go out and do it.  Once you want to go out and do it, and it's ahrd to only go out 5 days a week, then you will get faster.

As was mentioned, every run counts.  There's always a debate going on somewhere about "junk" miles, but the definition can be vague, and varies depending on who you talk to or read.  But that's another issue altogether.  Suffice it to say that every time you step out that door to go for a run, it counts.  At the very least, you will learn something about yourself that day (sometimes you learn that you're tired or injured, but you learn something).

We've already seen the debate about exactly how many days to run.  Best suggestion that can be given: As many days as you can, within the limits of your time constraints, and what your body, and mind, can handle.  Do you need to run 100+ mi weeks?  Doubtful.  But I would say that a good goal to strive for (depending on what your current training goals are) would be anywhere from about 30-50 at the peak.  If you don't, you don't and it's not the end of the world.  What that mix is, I think Shane gave a real good example of how to mix things up.  And that's pretty similar to what most plans will suggest, too.    In terms of the percentages, I generally agree with Shane on that as well, but there are a few instances where you'll see a reason to have a long run at a higher percentage.  But that's only a couple times, and that's for a lower-mileage marathon plan.

To follow up on this, if you get a kick out of setting new distance PR's (like I do) stick to this rule.  Don't let yourself "enjoy" a new long PR on the weekend if you haven't put in the work during the week leading up to it to justify the distance.  This will help motivate you to get in those weekday runs.

There ain't no magic.  Just run, baby.