The following article was written by Max King and originally printed in The Footzone Bend's April e-mail newsletter. Reprinted with permission from The Footzone Bend and Max King.
Someone once said "To run fast...you must run fast." Wise words by any standard but also very true. As race season approaches, the same 5 mile loop at the same pace isn't going to make you any faster. You must stress your body by yes, running faster. Start with interspersing short fast sprints of 30sec with 1min jogging rest in between during your easy runs. Gradually build up to full on interval workouts with a structured approach of warm up jog, stretching, hard intervals of 1min - 5min, then cool down jog. It takes time, but it will also reap big dividends when you enter your next 5k.