Intensity Training - Getting to the next level

You are obviously new here; no blogs. I highly recommend keeping track of your times and distances. Think of someone who is similar to you that is way better than you. Now look at the gap say in min/mile. If he/she is a 6.0 min miler and you are a 9.0 min miler then make yourself come to the realization that you surely can be an 8.0 min miler. And just do it. Just go and be it.For me I was running about a 8.0 min mile pace for 3-4 miles. I met a 2:35 marathoner which is about 6 min miles. I thought to myself that hey, this guy can do 26.2 miles at that pace, surely I can do 3 at 7.0. So I also figured rather than go 7:50, 7:40, ... on down, I would just do it all at once. So that day I decided I was a 7.0 min miler. I did get about 7:15 but you get the point.Keep pushing out your distance and once in a while have you pat run and do it flat out to keep at it. I know there are way more structured ways but I'm a bit on the emotional side.Lots more here but you asked on motivation, not plans.

Well the way you did it is one way to do it. But think of fitness as a building or pyramid. You had a certain foundation, then you decided to build more and got to X speed on the treadmill. Your building is likely kind of short with a small foundation, even though you got to a speed you wanted.

The danger with a buildingg like this is that to sustain it, you risk getting injured by goingg to fast/too far/too soon.

Building a bigger foundation, and thus the ability to builder a taller, stronger building is the most important aspect of endurance training. The "foundation" of endurance training involves maintaining a moderate intensity of training for several months, even 1-2 years if you are new, being consistent, gradually increasing the length and/or frequency of your training.

Increasnig the intensity by running/cycling faster all have a place in a training plan at the right time dependingg on what your goals are.

If you can tell us more about your background, your past traning, your goals, etc. And start keeping a training log here on BT, we can help you a lot more.

There is also the infamous "220-age" thread started by Mike Ricci, BT's official coach. Search for it in the forums.

You ask what plans have worked for other people...that's basically what the BT forums are about, people sharingg advice. It's hard to give advice for your general question without knowing more, but start searching old threads for words like "getting faster", "endurance", "intensity", etc and you'll find endless advice.

Get a copy of the Triathlete's training bible by Joe Friel in the library as well, that will answer a lot of your questions.

Sorry, this isn't a great answer, but it's clear you are here to learn so I hope others can chip in as well...