I have ran off and on for the past 6 years. I usually just run as fast as I feel like running, but I think I want something more. I haven't ran consistently in several months so I am going 3 minute jog, 30 second walk intervals to start building some endurance.
I get that "fast" has different meanings for everyone. My PR's are at such:
2 mile- 9:06 per mile 10K- 9:54 per mile Half- 10:13 per mile Full- 10:55 per mile
I would like to start doing some speed work because I want faster times. I don't want to be satisfied any more with just finishing a race. I don't have super high goals to win my divisions or anything, but I want some improvement.
There is a middle school track about a half mile away from my house that also happens to sit beside a road that has a steady incline so I can run up and down that. I figured I could start there, but I don't know when I should start because I am just starting to run again and what I should do on the track.
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