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Anonymous
You're trying to increase endurance speed. There are two ways to approach this. Top down, or bottom up.
Top down picks your target distance, and you run it about as hard as you can, starting out relaxed, accelerating slowly every mile. Your last mile should be your hardest/fastest for the best result.
Bottom Up starts with your target pace, and you run that as long as you can, probably a mile or two miles. Then you progress slowly into longer distance.
I'd recommend doing more longer distance (often called over-distance) training than shorter distance (often called speed training) training. This is because of the type of stress speed puts on your body.
Faster results come from a variety of workouts. If you're doing 3 days a week, do 2 days long, 1 day fast.
Fartleks are fun, and I highly recommend them. Usually you run a certain intensity for a set time or distance, then run a rest time or distance. Not necessarily a dead sprint, usually depends on the length of time you're running hard.
Strength training is also important. My opinion that strength = speed. The more strength the more speed. However, if you're focusing on long distance running, you don't want to go max out for 15 reps on the bench. You won't see as much benefit. Better to do endurance type workouts, calisthenics, core exercises, high rep-low weight weights. This won't build bulk, but it will help your running. I personally run 7 days a week 2 of which are speed, 1 of which is long distance (11-13 miles). I don't lift weights, but I do strength training for 50 minutes straight 3 times a week.
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