This morning I went out for a 3 mile fartlek run . Total time was 24:54. If you've been logging 9-12 miles a week for a while and you want to get faster, fartleks are a must! Love the fartleks: they do the job! Hate the fartleks: it's hard!
No idea who Dr. Mirkin is but he says, "If you don't run very fast in practice, you won't be able to run very fast in races." How to Run Faster
You can also go here to Read more about fartleks!
But it's important to not over-do it! Limit the speedwork to once or twice a week. Take nice, easy runs, too. Throw a long run in there once a week(whatever you consider long; listen to your body!)
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