How to train for sustained running speed?

[TrainForPain]

For real. I was trying to remember “didn’t this come up before,” and right you were.

About Running

Gotcha, so there’s a little bit of a language difference. “Top speed” typically implies the max speed you’re capable of hitting; you’re describing your best pace. In any case, this is just going to be a case of “more running”. Two things I think would help are tempo runs and intervals. Intervals you’re going to want to push yourself and run several “sets” with near complete recovery. You’re done when your performance drops by ~10%. Tempo runs you’ll pick a little longer distance than your goa…