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Speculator Sam
RE: some training question
You're not gonna improve if you never run at and faster than 5k pace. That makes as much sense as improving your 40yd dash times by jogging 5k every other day and never sprinting. Tempo runs are essential part of the distance runners' training, that's true. However, if you never work on getting efficient at running 5k pace and at paces faster than that, then you're never gonna maximize the reduction in 5k time.

Doing nothing but tempo runs will make you efficient at running tempo pace will little to no improvement in actual pace of the tempo running. You need to run at and faster than 5k pace in order to improve your body's ability to fight the burning feeling in your legs (lactate threshold). Also, have you tried running a second faster per interval over time? What's your weekly mileage look like?

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