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Ive been running now for about 18 months religously - ive improved (obviously) from a 14 minute miler - but I have a tendency to do most of my runs at similar pace because I dont have much of a speed range. My fastest 10k race was 63:54 and my fastest 5k was 32.31.
Im not a quick runner by any means and my range is from 11 min/miling to 10.00min/miles throughout an average run (on road). My mileage is anything from between 3 miles to 8 miles ,3-4 times per week.
I'd now like to move up a level and have read alot about introducing speedwork, I understand the concepts and am even more impressed by the results i read and hear about when runners do speedwork.
My question is - should I do this speedwork/intervals on a track or on a treadmill or doesn't it really matter, meaning you'll end up with the same improved results anyway regardless of the surface, I have access to both track & treddie. Obviosuly I'll continue my usual weekly road runs but Id like to start by adding one specific session of speedwork/intervals per week.
Your advice on where you think is best to do it would be appreciated.