Are you training for a late summer or fall 5k, 10k or half marathon? Speed workouts are so important for runners of all abilities, whether you are aiming for a PR or running your first race. Speed work helps muscles learn to tolerate the build-up of lactic acid, recover quicker from hard workouts and improve endurance capabilities. If you are new to speed work be sure to follow the warm-up and cool down guidelines below, go at your own pace, rest for the entire recovery period and shorten the intervals to your needs. Speed workouts can be incorporated 1-2 times per week, however if you are dealing with any injury or pain it’s best to avoid speed work until you’re completely healed.