This simple philosophy will be much more beneficial in your performance than running the same pace every day, he said. If one day is stressful, the next day should not be. Knoedel also advises that to get back to speed on the track, you have to go at it gradually. If you were doing 16 400s in the fall, you don't start with 16 400s in the spring. Your body is literally not up to speed for that kind of punishment so early in the season.
People tend to get back into it too quickly.
We try to ease them back with fartlek. Another way is through uptempo runs. Change of tempo is a real key to lowering your race times, Spivey agreed. It's not hard to do and really works. Vary the intensity.