The community recommends incorporating lactate threshold sessions (sustained but controlled effort) and short, high-intensity intervals to improve endurance running performance, although there is a debate regarding the precise definition of the term "speed."

noli's read

Sports science confirms that threshold (tempo) work is a pillar for increasing critical velocity in marathon runners, as demonstrated by numerous studies on interval training (meta-analysis, Journal of Strength and Conditioning Research). Short intervals such as 200m or 400m, often called 'speedwork' by runners, are effectively validated for improving running economy and neuromuscular power (RCT, Sports Medicine). However, the community sometimes confuses 'pure speed' (biomechanics) and 'aerobic intensity' (VO2max/threshold), which is a common terminological exaggeration. While threshold work is supported by strong evidence for endurance, the idea that every intense session improves fundamental speed is a simplification. There is no evidence that one specific type of session is superior for everyone, with literature instead emphasizing the importance of periodization. The community strongly converges on the idea that threshold work is the essential tool for progressing over long distances.

the sources

1. 1Milanović Z, Sporiš G, Weston M 2015
2. 2Rosenblat MA, Perrotta AS, Vicenzino B 2019
3. 3Silva Oliveira P, Boppre G, Fonseca H 2024
4. 4Menshikova EV, Ritov VB, Ferrell RE, et al. 2007
5. 5r/AdvancedRunning