Speed workouts for athletes over age 45 carry associated risk of injury if those sessions are too arduous. However Dr. Jack Daniels indicates that significant fitness can be improved without hammering gut-wrenching 200s, 400s, or 800s.
I would recommend that you start out simply by doing 3 repeat miles once a week on a local 400m track at your 10k pace. Alternatively, you could run 5 repeats of 1,000m at your 5k pace (my favorite). Between each repeat let your heart rate and breathing return to comfort levels.
Yet another option for marathoners who loathe track sessions: run a local 5k race every 2 or 3 weeks. It's a perfect way to improve your running economy, VO2 Max, and sense of pace — all assets that will enable you to become a more efficient marathoner. Good luck!
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