Whether you are doing interval or fartlek speed work don’t schedule more than one speed session per week to decrease your risk of injury. Your body requires this time to recover while you are still running other distances. If you schedule one speed work session and one long distance session you have only one or two more days to get in a quality run without risking injury to your legs and hips.
During your week also incorporate upper body weight work to increase your upper arm strength. This helps you to move along faster and pump your upper body in tandem with your lower body. Good oblique abdominal muscles will also help to move your body along faster. Each time you activate your lower legs you also activate the oblique muscles on the same side. Want to run faster – don’t forget to strengthen your abs!