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RE: why do Jack Daniels M pace workouts destroy me?
Faster aerobic (i.e., MP) running for middle distance runners has been too long neglected. It provides a tremendous aerobic stimulus, improves lactate threshold, and, ideally, it isn't too stressful. The latter point here is key. If you aren't a marathoner, then your "MP" runs should not be your hardest workout by a long shot. They should be moderately difficult at most.
You can also just do your faster aerobic running in a more free form manner. Work it into your non-workout days when you feel like it, as a progression. Treating it as a special workout day encourages one to treat it like a prescribed pace workout, when the focus really should be on what you feel like internally. Hitting specific paces isn't really relevant when you're far from your race distance. Just think about accumulating some decent mileage at paces just below your ventilatory threshold.
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