Today was speedwork day. It's a perfect day for a run and I got in a 5 mile workout in about 40 minutes. This included the most versatile type of speedwork out there.
Mile repeats are a benefit to runners that train for events ranging from as little as a 5K up to a marathon and beyond. A relatively short length in relative terms, the mile represents a popular choice because of time and distance. When repeated in a workout, the mile can benefit speed and stamina as well as teach you about your pacing.
I ran for 5 minutes to warm up today and then did a mile in 6:28. I then walked for 3 minutes and repeated the mile. This time it took me 6:40. I then jogged an additional 2.5 miles to finish my workout of 5 miles and it took almost 40 minutes on the nose.
Next week, I aim to hit 3 repeats and keep all of them between 6:30-6:40/mile. If you want to race fast, you have to train fast. It is important to run longer sometimes, faster sometimes, and to jog sometimes.