Increasing distance but no speed

The long run is up to 4 miles now, but at a pathetically slow pace - averaging around 13 min miles.
To achieve my target time that's got to get down to about 10 min miles on a long run and even quicker on the short ones.

I came to the decision not enter the Kirton 5 next Friday. I've not got the miles nor the speed to keep up with those who came last in 2008 - so I've postponed my first race for a month to hopefully get faster over 5miles.

Great Bentley 5 on 10th July is now the first target race, by which time the long run should be 7 miles so a 'fast' 5 (well under and hour) should a be more practical proposition.