So basically for the casual runner who does not compete but still want to run a PR in the 10K mama and pops road race, they should stay far away from the track and just build on their mileage and aerobics?
I kinda love doing 100-200m sprints on the track twice a week...i should basically drop that and run distance instead..right?
What!!! casual running!?! Me not understand this???
What is a "mama and pops" road race? I have never run a road race where people weren't humping.
trade in the speed work for more miles and tempo runs.
Speed is the key - always. If you want to race fast, you've got train fast.
Do the mileage, then do strides (that would be your 100s or 200s) after. Just don't sprint them all out. My advice to recreational runners who were intimidated by the track was that the next best thing to do in addition to mileage was strides.
fartlek.
a must.