Speed training plans?

[katyintx]

 I've been looking for a running training program to do that has a focus on increasing speed.  I figure this is a perfect time to start one before I start training for my next marathon, especially since I only have one more 5k on the docket until summertime.  I found one on RW that's only $10 for the PDF, but obviously I have to buy it before I can see it.  My question is, has anyone done a speed-focused training schedule?  If so, did you think it actually helped you?  Did you like the program you did?  Would you recommend it, or was it a complete waste?  Please, any opinions are appreciated! 

[gt7301b]

I am a big fan of Pfitz's plans in general. His plans are tailored towards the distance you are training for, so speed work for a 5k is different than marathon speed work. So to answer your question, no, but I try to incorporate speed work in my weekly training plan. I also think the best speed work for me is actually running 5ks, cause I suck at pushing myself in a regular workout.

[oreos]

I'm doing the Hal Higdon advanced half marathon training program right now

www.halhigdon.com/training/51133/Half-Marathon-Advanced-Training-Program

The plan includes quite a bit of speedwork, with a mix of intervals, tempo and pace runs each week. I'm doing each of the listed speedwork sessions with my goal 5k/10k/HM paces in mind.

[bostonmichelle]

Yes I did one for a 5k. It was 6 weeks long from runner's world, it was an intermediate one but not this one (http://www.runnersworld.com/5k-training-plans/5k-plan-for-intermediate-runners).

It had one day of intervals either at goal race pace or 30 seconds faster. One day of hills. One long run. 2 shorter runs of 2-5 miles and one longer run of 4-9 miles.

I think it absolutely helped me. I pr'd by over a minute (26:09 to 25:03) and my goal was 25:59. I think running at faster than goal race pace made it so much easier on race day, the first half of the race I was on track to do closer to do sub-25. I probably would've done better if it also wasn't so cold and windy.

If that is the one you are looking at buying let me know, I can send you the pdf that I have that is 6 weeks and not 8.

[theoriginalbean]

There's a FIRST plan for a 5k, I can dig it out for you if you're interested.