It's 6:30 pm and I just finished a quick 3 mile run and a speed training session. What the devil is a speed session? To put it in simple terms, it's alternating walking and running as fast as you can. I admit it's a drag, but important if you want to improve your race times. I walk 200 yards then sprint 100. You may want to use a shorter distance or perhaps go longer. Do it five or six times per session, a couple of times a month. Choose what's best for you and Keep It Moving. Be careful with this one. Stay within your fitness level. I make it fun by imagining I'm racing Usain Bolt, the Olympic Champ. I line up, I talk trash, I take off.