speed endurance comes from your body's ability to feel good at a relative speed
say you run a 4:30 mile and a 16:00 5k
if you get in 4:15 mile shape, then running 5:07 pace for the 5k isn't gonna be as much of a strain to you as it was when you couldn't crack 4:30
Start with some 10-15s sprints (~95%; fast and relaxed) on hills or flat with ~60-80s jog recovery. If this workout is completely foreign to you, start with a low number of reps... maybe six, and add two reps every other week.
Steve Magness' blog has a workout progression to cycle through, working towards more race/running specific circuits
1. general strength to
2. strength endurance to
3. high intensity strength
4. specific strength endurance
5. speed+strength endurance-(combines speed endurance work with strength endurance work.): ex: alternating 400 hard/400 medium for 2000m
If you mean true *anaerobic* speed endurance (as opposed to the "stamina" that's necessary to maintain a high *aerobic* steady state):
Research (30 or 40 years old, now) has indicated that the best method to develop speed endurance is change-of-pace running, particularly with multiple speed changes in each repetition.
One example (of many potential drills): 200m with 40m sprint, 40m float, 40 spr, 40 fl, 40 spr. The "float" is not an active deceleration, but just letting momentum carry you. Analogy with driving a car: "sprint" is flooring the gas pedal, "float" is taking your foot off the gas but not touching the brake.
Hello. I would love a training program. Not only to develop speed but for a shamrock half. I am 46, female. Have taken some time off from a hamstring injury but healthy and ready to get stronger and faster.
Thank you for your help!