Hi fellow runners!
I have started incorporating very fast and long striders (150 to 300m) in my training regimen on a regular basis. Since I have never done that before, I expect to see a huge improvement in my raw speed within 2 months.
Still, I am not too sure whether there is a direct crossover effect to speed endurance on longer distances (I race 10k to half marathon). So my question is: what kind of additional workouts I should do to ensure that this improved raw speed translates to sustained speed (eg, are usual reps of 1k @ 5k race pace enough to achieve so?) and how long it takes before seeing the effects of this improvement on longer distances? Thanks.
Bill