If you’re ready to start this week, try this routine:
Don't increase your total weekly "fast" mileage by more than 10%. Running with Speed YIFY
Most runners get stuck in a "fitness plateau" by running the same moderate pace every day. Speed training breaks that cycle. If you’re ready to start this week, try
Swedish for "speed play." This is unstructured speed work done during a normal run. Running with Speed YIFY