How to Do Anaerobic Work Faster Than Race Pace Work

Anaerobic fitness doesn't hang around very long so you're going to do it three to four weeks out maybe for one to two sessions max where you might work short intervals at one mile or 3k pace in a workout. You have to be very careful about how you do it you don't want to overdo it and know the riskiest paces that we run which would be 3k or 1 mile race pace or 800 meter race pace. For a lot of people it's not worth that risk  and if you have a history of injury because of that type of work but put simply this type of work is very dangerous to do it risks injury.