#answer to @ghandigl Ignore my Winnie the Pooh banner - my hubby and I never removed it from our office space because it was my son's old bedroom. Nevertheless, speed drills suck but they're great not just for speed but endurance. I threw in extra tips about hill repeats. Additionally, if you do speed drills on the treadmill, change the incline to 1.0 versus 0. It mocks the outside environment cuz nothing is truly flat. Warm up for 5 mins with an easy run or high intensity power walk pumping up your arms. Do 15 sec runs with 1 to 2 minute speed walks/easy recovery runs in between for 5 to 10 rounds. It'll equate anywhere from a mile to 2.5/3 miles. Over time, you can change the ratio to 45 or 1 minute sprints to 2 minute recovery run. Sky's the limit! #runtok #runnertok #marathoner #slowrunner #slowrunnertiktok #speedworkout #runwalkrunmethod #nycmarathontraining #marathontok #marathontraining #runwithme #fitandfat #running