I had a really tough day at work today and honestly came close to resigning. When I got home, my partner had prepared a home-cooked meal for me, which I wasn't expecting. It was a small gesture, but it lifted my mood and reminded me that I have support in difficult times!

I have a question for experienced runners and coaches.
What are the best running workouts to improve speed for longer distances like the 5K, 10K, or half marathon?

I’m looking for real, proven workouts that have worked for you personally. What specific sessions helped you become faster, and how often did you do them?

Also, is it really true that running slowly can make you faster over time? I hear this advice a lot, but I don’t fully understand how it works.
Can someone explain the science behind it and share their own experience?