Run in Mud Obstacle Race Training-9/15/15

I read today that to get fast, one must run faster. That makes sense, but not the way I might be doing it. For example, I might run 4.1 miles as fast as I can and throw some obstacles in there. However, this advice communicated that I should run anywhere from 1/4 mile to a mile sprints followed by a short slow recovery jog and repeat multiple times to complete the 4.1 mile run. I tried that today and it burns, but I feel I'll definitely get faster.


Track workout

Warm up: Complete 1 mile
Run .34 miles at a slow pace and incorporate 4 climbing and jumping obstacles each lap
Repeat for a total of 1 miles.

Main set: Complete 3.1 miles
Sprint .34 miles
Jog .1 miles and incorporate 4 climbing and jumping obstacles
Repeat sprints and jogs until 3 miles is complete