All I have heard recently is that slow running makes slow runners, it lowers testosterone, etc. Are there any benefits to doing slow, 4-6 mile easy runs or should I focus more energy on doing 2+ speed workouts per week? Right now I am a very slow (beginner) runner with a 23:00 5k and ~6:30 mile. This is my first season of track and I want to lower my 800 and 1600 times as much as possible. Any other advice?