I've read a lot on the many running sites about training. The consensus seems to be that you should have a mix of:
- tempo runs (20-40 mins at e.g. 20 sec/mile slower than 10k race pace)
- long slow runs
- intervals, fartlek, hill reps etc
What doesn't seem to be explained is why bother with all that time and distance at significantly slower than your goal race pace? Why not just run the distance you're training for as fast as you can?
I'm trying to get my 10k time down and I can only fit in 2 runs a week. I used to just do two 10k runs as fast as I could, and saw my time gradually come down. But since reading all this stuff I switched to a tempo run and either a long run or intervals. And...I've got slower (by 2-3 mins over 10k).
Is the idea with lower intensity that you get most of the benefit but much less injury risk (so you can train more often)? In which case I may as well go back to trying to max out on each run since I am more limited by time than recovery.