Running time

Your last 1200 was a 6:30 as compared to a 6:50?  Congratulations...you are 20 seconds faster than what you were 3 minuntes prior! 

Remember the only time that matters are the ones you post -- not anyone else.  Always race the clock, not other individuals.  The beauty of triathlons is supposed to be the sense of self-accomplishment.  If you are getting faster with hard work and dedication than you have already won.  INTERVALS INTERVALS INTERVALS and endurance runs will get you the times you are wanting.  It could take months, but you'll get there. 

6:30-7:00 for 1200 meters is 8:40-9:20/mile, which is far from embarrassingly slow pace. (Check out the "Slow Runners Pity Party" thread that was recently popular here, and you'll feel better.) But among groups that are running intervals, you'll likely find that most folks are faster.

But it sounds like you're relatively inexperienced and new to running. I'd question whether doing hard interval sessions is the most useful run training for you. You'll get a long way simply by going out and doing easy/steady runs on a frequent basis. Build mileage gradually. You'll be surprised at how well this works. And it's also good for reducing injury risk and increasing consistency in training, which is one of the best predictors of progress.

loops - 2011-10-23 3:27 PM thankyou all for words of advice and encouragement,  I have downloaded a app called 'Bridge to 10k' and to my surprise have been able to keep up with the workouts so far, so am feeling that I will improve and from your advise I think I need to accept that its going to take more than a few weeks!

Good move.  Think in terms of years, not weeks.