Running workouts on the track is a great way to dial in goal race pace. Photo: Lljmu.ac.uk
The best way to stir your systems upward in speed is to insert weekly interval workouts where you practice repeats at goal race pace, Hanson says. Given the example of the 24:00 5K runner on the previous page, an example workout is 12×400 meters, with each repeat run in 1:56. You will become faster and more efficient.