If you train diligently, your running mechanics will surely improve, especially if you've been able to implement the recommendations of a running coach or experienced runners. Your arm drive, stride, and breathing will all improve as a result of incorporating advanced running techniques into your training. You will run faster with less effort during your daily runs, and your speed will improve for races you wish to enter.

Mental Edge

The mental benefits of doing speed work result from your setting and achieving time-related goals. Running PRs off your improved speed is quite fulfilling and can be highly motivating. Speed work can be challenging and sometimes quite uncomfortable, perhaps even painful (not to be confused with the pain associated with injury, however).

You are asking your body to perform faster and outside of the aerobic zone, which through training has become comfortable with long, slow runs. You're pushing the limits of your body and mind, past previous physical and mental barriers. The end result is that your mental toughness improves significantly, both during fast-paced training runs and when competing in races of all distances.

Race Strategy

Last, but certainly not least, you'll benefit from planning and implementing a smart race day strategy. Speed workouts furnish you with improved stamina throughout an entire race, which alone results in a better finish time.

A smart race strategy entails planning your race in advance. Rather than sprinting through the first part of a 5K (as if you're competing in the Olympic 100-meter finals) and having little energy left for the rest of the race, your experience from running intervals on a track can give you a good idea of what pace you should run during a race.