Speed

Speedwork... I find it hard to guess distances so tend to do pick-ups between lightposts or fire hydrants. Whatever markers you choose, run hard between them and then recover until the next one (or two), run hard again, recover .... and repeat.

At first this will probably feel tough, but it does get easier and you'll be able to do more repeats in one session. Also, play with the distance/time and you can lengthen the periods of hard running (and recovery). Over time your "easy" pace gets faster and running hard gets easier. There's a great track in Red Hook if you can get there - that definitely makes speedwork easier - timing laps helps with motivation...

Hill Repeats AKA Speedwork in Disguise....... run uphill at a moderate pace and recover running really slowly back down. Repeat this as many times as you can (my max is 6 but I have a friend who does 10!... it's hard!)

Another useful source of info is the Runner's World website - there's a big section on training.. and it'll save you buying a book you probably won't read. http://www.runnersworld.com/

Finally, a great way to push yourself is to do races... there are quite a few locally, often listed on Brooklyn Road Runners website http://www.brooklynroadrunners.org/

Good luck and hope you continue to get faster