I've been running consistently for about a year now and I'm looking to improve my 5k time. I've been doing 3-4 runs a week, with one longer run on the weekends. How often should I incorporate speed work into my routine? Should I aim to do intervals or hill repeats once or twice a week? Any advice would be appreciated.
I'm in a similar boat, trying to shave off minutes from my 5k time. From what I've learned, incorporating speed work once a week is a good starting point. Intervals and hill repeats are both great options. Start with once a week and see how your body adapts. You can always increase the frequency later. Also, don't forget to include rest days to avoid burnout.