Slow speed training? Don't do it.

I cannot vouch for the effectiveness of speed training if the speed training is done under-speed.

Today I ran 4x800 at a pace slightly slower than my mile pace. The workout felt too easy, since it was. Since it was easy, I ran a hard 400 before doing my cool down.

So the workout today:

• 2 mile warmup
• 4x800 @ under 3:30 pace
• 1x400 @ 1:15
• 1 mile cool down

Not a worthwhile workout.

My problem with the workout is that it isn't an easy recovery run and it doesn't add to your running strength. It forces me to do an easy run the following day without improving my performance.