Hello! I am currently doing some running and swimming. I did a tri race few weeks ago and now I want to focus in a local race (12.5km), just fun. I have not trained too much yet cause of an injury these last years but now I am ok. My PB in this race 8 years ago was 56m. I am 40 and still willing to do cross training, but…what should I do to gain some speed? I will not train my run more than 3 days per week. I want to do it safe…not crazy stuff. Just have 9 weeks ahead.so, any advice? My goal is to be under 54m.