Speed training consists of alternating short bursts of very fast running with recovery periods. The fast segments are typically done at 1km race pace or faster.
Tempo runs, also called threshold runs, should be a staple for runners of every distance from the 1000m to the marathon. The best way to describes them simply as "steady prolonged runs." that the effort of a tempo run should feel "comfortably hard."
We can be found at one of the many parkrun events in the local area
parkrun events are free weekly timed 5km events.
These runs are usually conversational pace and provide the following benefits