1. What Qualifies as speed work?
Anything faster than your race pace! The VDOT calculator is also great to help you determine training paces. If 30 minutes is your 5k PR, that’s 9:39 pace. Speed work involves running shorter distances, faster than that pace. In this case, perhaps 400m repeats @ 8:54 pace.
2. How Often do I have to do them?
Every plan is different, but if you’re not doing some form of speed work once or twice a week, you’re not getting much benefit to your overall fitness. You need to log at least 9 total speed workouts between April 1 and May 7 to be eligible for prizes.
That breaks down to one the first week, two in weeks 2 – 4, and one the last week (with some wiggle room). Totally doable!
3. How will you know if I did real speed work?
If you lie, more than likely your next race won’t go so well. That’s just the running gods keeping the universe in balance.