I got in a chilly 5 miler today in almost exactly 40 minutes. A little audiobook and a little autopilot and I was done before I knew it. Starting tomorrow, I plan to try and do 2 speed sessions a week up until the final week before the races I have at the end of this month and next month.
Speed work can be a huge benefit to those trying to make the jump from good to great race times. The problem is,most people are intimidated by it and feel like their version of speed work isn't.
The simple fact is, anyone that is healthy enough to run a few times a week can start to do speed work and can build up to some strong workouts, for them.
Tomorrow, I plan to do some mile repeats to see where I am. I am thinking 3-5 intervals and a 400-800 meter jog recovery between. I will learn a lot tomorrow :)