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You don't have to run the entire distance at the same speed, but adapt your speeds so your average increases. You can get an average pace of eight minutes a mile, for instance, by running the first mile in 7 1/2 minutes, the second one in 8 1/2 and the last one in eight minutes.
For example, in addition to the occasional faster 3-mile tempo run, weâll run longer intervals such as 2-3 x 2 miles at 10K race pace with 3 to 4 minutes rest in between. Or, we might do two 1.5-mile intervals at 5K race pace (or 7-12 minutes at the same effort) with 5 minutes of recovery in between.