I do three quality runs per week, intervals, tempo, and long run. I've been doing super slow recovery runs on the other four days for around 40-60 minutes. When I say super slow, it's probably around 11 minute pace. My goal is to get in shape and run 5K under 18 minutes in the next few months. My fitness right now is probably around 5K around 20 minutes.
I run these super slow runs because I tend to get injured easily and I also tend to go too fast on my recovery runs, so I just force myself to go really slow. I also try to road bike 2-4 times a week for about an hour each time.
I'm thinking of cutting down my cycling to just 2 times a week, and do more of the super slow recovery runs since I'm focusing on running fast. I'm thinking of doing the slow run twice a day on many of the days.
Is it just junk miles? Or, would it help me in anyway by going really slow? I try to focus on my form and staying very relaxed during my runs so that can hopefully translate to when I do my faster runs.
also, I want to get my mileage up so eventually, I can race in longer distances.