No more long slow runs for me, intervals are where it's at

I spent 6 months doing those slow 10-mile runs and barely improved my 5K time. Switched to 400 meter repeats for 8 weeks and dropped from 26 minutes to 22:40. Has anyone else had way better luck with speed work over distance?

2 comments

2 Comments

mitchell.nancy10d ago

Eight weeks from 26 to 22:40 for a 5K after insisting on slow runs for six months?

rivera.jake10d ago

Yeah, I did the whole distance grind for a year and my 5K barely moved. Started doing 800 meter intervals and dropped 3 minutes in 10 weeks. The slow stuff just made me good at running slow. Speed work actually forces your body to adapt, not just your mind. I still do one long run a week but the real gains come from those short, hard efforts.