I've been stuck in a rut with my training and I'm thinking of incorporating speed workouts to shake things up. What's the best way to structure these sessions? Should I focus on intervals, hill repeats, or something else? Also, how often should I do them to see noticeable improvements? Share your experiences, folks!
Speed workouts are a great way to mix things up! For intermediate runners, I'd recommend starting with interval sessions. Try 4-6 x 800m at a fast pace, with 400m active recovery in between. You can also throw in some hill repeats once a week to target different muscle groups. Aim to do speed workouts 2-3 times a week, with at least one easy run in between. Don't be afraid to start slow and build up - it's better to ease into it than risk injury. Good luck and let us know how it goes!
Intervals are a good starting point, but don't be afraid to mix it up. I like to alternate between intervals and hill repeats to avoid plateaus. Also, 2-3 times a week is a bit aggressive, I'd recommend starting with 1-2 and seeing how your body adapts.