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Sorry, but Speed Is a Use-It-or-Lose-It Phenomenon

Always stay in touch with your basic speed. You’ll spend a lot more time just getting back to where you were if you ignore it for weeks at a time than you will tending to it once or twice a week throughout the year. You don’t need to do hands-on-knees sets of 200s every week to maintain your speed. Fast, relaxed striders toward the end of an easy run or immediately following one will go a long way toward preserving your turnover and the increased range of motion that comes only with running near top-end speed.

Brian Metzler