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I know this is properly a very vast subject in which you could talk about for hours, but I realise that incorporating speed sessions into your training is beneficial. However, right from the start I have always just ran on a near daily basis and gradually built up distance and pace as my fitness improved.
I have entered my first 10K in early June, I am confident I will get the distance fairly comfortably but I would like to achieve a decent time. I'm kinda novicey at this, and wondered if anyone could give me a few tips on how to involve speed reps into my daily running, either out on roads or on the treadmill.
I tend to average at about 8.40 ish per mile at the moment, slightly quicker if I just do a 3 or 4 mile run. And the furthest I tend to run is 10miles.
Any thoughts would be great. Cheers !