I think the elite runners all do a base building stage and they may do some faster running as part of that albeit at slower paces than later on in their speed building stages. We are not elite runners...not even close so you still need to run at relative slow pace that insures a good recovery afterwards. So how do you run slow and enjoy your running.... that is at the heart of this really.
I think having running courses that are hilly or some hills helps and even better is you can find some trails to run in regularly...a slow trail run is still better than a flat easy fast road run...break it up. Variety is the most important thing really as it will be easier to stay consistent with your day to day running. I wouldn't push the 20% speedier running until you get your running base up to a stable week in week out regular running distance.
I think having running courses that are hilly or some hills helps and even better is you can find some trails to run in regularly...a slow trail run is still better than a flat easy fast road run...break it up. Variety is the most important thing really as it will be easier to stay consistent with your day to day running. I wouldn't push the 20% speedier running until you get your running base up to a stable week in week out regular running distance.