Every week, I’ll pick out one of my favorite workouts that you may not have thought about and tell you how to do it, where and why. I hope you enjoy the variety. I’m starting with one that you might not think of as a speed workout at all, but it should be one that you add to your stable of workouts soon.
Workout: 1 x 5,000M (or 3 miles) @ 5KM pace
Workout Summary: you may not even think of this as a speed workout, but for most people an effort of 3 miles (or 5,000M) is a great way to get in a hard effort and to get your workout over quickly. This workout can be done just about anywhere — road, track, park, etc. But the key to doing this workout effectively is that you must keep the tempo fast enough to make it worthwhile. If you run this 3 miles slowly, you’ve missed the point. Obviously, you need to have enough training under your belt to be able to push yourself 3 miles, but as an alternative, you can start with 2 miles (or even 1 mile) and all of the information below will still hold true.
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