Deep breath everyone. I know. So many questions. Let’s hash it out.
Run fast for a short period of time/distance. Recover by slowly jogging until you catch your breath. Do the same distance/time again. Recover again. Keep doing it for 30-45 minutes.
Yay for track workouts!!!!!
Don’t worry about what your heart rate is. Don’t stress about how far you’re running. Don’t get all caught up in your splits.
If you keep track of your splits and long run times, you will see a change in them as long as you are working AS HARD AS YOU CAN every time you do speed work.
I’d be running pretty fast if that were the case.
Work hard and you will see results. Do the same thing every time and you won’t. It’s that simple.
Now go out and run!