![]() ![]() The hard runs however need to be at absolute max speed. That will kill your lungs and legs (that's why you cant do it everyday- the body need to be able to recover properly before you do next session) Run at pace where you dont labour your lungs for 100meter then sprint as fast as you can 100 meters, then back off speed and catch your breath in next 100meters and then again as fast as you can. ![]() In my day we called it fartleg or speedplay. Apart from the long slow runs, every other day you need to throw in some track time (speed work).
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