Something different that the Hansons include that Hal does not (at least in the novice programs) is a dedicated speed workout. About halfway through it changes to a strength workout, which is still designed to be speed work, but a little slower for a longer duration. They host organized workouts at their store, but I shifted the program one day so my long run is on Saturday, which means my speed work is on Monday, not Tuesday.
- Warm up (0.5 miles in my case)
- 4 sets of run 1.5 miles at ten seconds faster than marathon pace, then recover/jog for 0.37 miles
- Cool down (short walk)
Race pace is 10:30 or 5.7 miles per hour so my strength pace is 10:20 or 5.8 mph. By the second set, however, I was up to 5.9 mph, then the third started at 6.0 and increased. Just for fun and to replicate the Chicago course I added an incline the last ten minutes. Good times :)