I am a newbie at it and I mentioned it because it appeared to really help a friend who started running with me. However now that think about it it may be because he raised his pace to keep up with mine hence that's would did the trick
If you don't mind me asking (since you sound like an experienced runner), how are your 1 mile times and 5k times?
I started running last summer and my only exposure is running with one friend casually on the weekends (I'd say 2-4 miles runs, 3-4 times a month) and the occasional 5k (I've done 4) with another friend.
I'm pretty much a newbie and slightly oldie (at age 39) running for about 7 months.
As of now I can get about a 7 min mile (edit: Just looked at cardio trainer and realized that I ran that last one on a slight uphill...) and 22-23min 5k.
With that being said, what do you mean by trackwork and tempo? (I looked up what fartlek's)
Well, hill training increases aerobic capacity and leg strength. It also to an extent increases stride rate and your overall efficiency (where you land on your feet, stride length, posture) so it's beneficial in many aspects. Our normal hill day was Wednesday...nothing like sucking wind doing hill repeats in 85 degree weather with 80% humidity. (At 5AM)
To be honest - my mile time and 5K times aren't worth a damn. I wouldn't know what my true 1 mile time is, as I normally do mile repeats. (One balls out effort mile is different than having to do 4 of them) My official 5K PR is only a 21:39...about a year and a half ago, the day after Thanksgiving. I'd say before injury in July, I was on track for sub 20 without question. (I ran under a 21:39 during a 4 mile tempo run in the heat) Shoulda woulda coulda though...my injury ruined my running for 2012
Trackwork - just organized work on the track, whether it's 400/800/1200/1600m repeats. You can do it on the road, but you're not getting the benefit of true time tests. IE, the goal is to hit even splits for every 400m you run. Use it as a benchmark and see how you've improved in a month/every other month.
Tempo - a run just beyond your comfortable pace, designed to build up your lactate threshold. (IE, run longer and faster) You said you ran a 22-23 minute 5K...so somewhere below a 7:30 is your 5K pace. For a tempo run if you're looking to concentrate on the 5K/shorter distances, you'd add about 5-10 seconds per minute mile and run for 15-20 minutes. As you get better, you'll notice (assuming weather, course remains the same) that run for that pace and time will get easier.
If you enjoy it and want to get better, I'd say target some 5K's and get into a regular training plan/routine. For the record - short of those blazing fast college kids running 4 minute miles that get into road races, generally speaking, the older you get, the faster/more competitive you see some of the times, at least in Dallas. 31-34 is more competitive than 25-29, 35-39 more competitive than 31-34, so on. (Peaks around the mid 50's) Never too old
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