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Anonymous
I'm a hobbyist runner so take my advice as what it is: bullshit conjecture without scientific merit.
That said, I've had good results on improving my speed with interval training. Run 5 minutes at your normal speed, then alternate fast and slow. Start with 20 seconds sprint, 40 seconds slowdown. Note that this isn't HITT and you should never approach full intensity in your sprints, just reach a speed that you can keep for 20 seconds, then drop back to your normal speed until you're ready to push it again. Ideally you should lengthen the fast stretches every time you go for a run until you can keep at your faster speed for the full 5k.
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