I've been running for the past 19 months and encorporate different lengths/styles into my weekly training. However,I am guilty of avoiding speedwork. I am training for the FLM and have started following the Intermediate schedule but I need help with what exactly I should be doing on each speedwork session(silly I know). For example:
3 X 1M approx with 5 mins recoveries - how fast should I be doing each 1M?
3 X 4 mins with 3-min jog recoveries - am I to run as fast as I would the one above?
Looking at the schedule later on it has 6 X 45 secs fast, 3 min jog recovery, I guess these 45 secs should be run a lot faster than the previous ones listed above?
I would really appreciate any advice and also whether you recommend doing speedwork on a treadmill or the road? Unfortunately I do not belong to a running club due to work times so therefore do not have access to a track.