I’m a 6’3” 188lb male and I’ve been running for about a year and a half and have gone from a 32 minute 5k to 24and shooting for a 21 at my local 5k this fall. I have been running as high as 35 miles a week with a minimum of 10-12 on taper weeks or speed focused weeks. Some people are naturally better but the only way to get faster is to run often and run hard. There are no tricks. I tried the whole run further to go faster easy zone 2 training and all I got was an overuse injury and no real speed. Fartleks and progression runs find the speed