Speed training

Speed training isn't just for sprinters! Inject a bit of pace into your training schedule to reap the rewards come race day.

Try these half marathon speed training sessions out for size. Remember to warm up thoroughly beforehand, and cooldown with a mile or so of easy jogging afterwards.

2 minute intervals

After your warm up, run hard for 2 minutes followed by an easy jog for 1 minute

Repeat this for 8 to 12 intervals, with a jog recovery at the end

Half mile hills

Find a hill on one of your routes that is around 800m long. Warm up thoroughly beforehand, then run up the hill as fast as you can.

Jog back down to the bottom and repeat for 5 to 8 intervals.

Fartlek training

30s fast striding followed by 90s jog recovery. Repeat 3 times.

Repeat the same block of 3 intervals but this time reduce the recovery by 15 seconds down to 75s

Continue to perform blocks of 3 x 30s intervals, reducing the recovery by 15 seconds each time until you are running 30s with just 15s recovery

Mile repeats

Find a loop of approximately 1 mile total length. After your warm up, run this mile at about 85% maximum speed for 1 mile (around your 5km pace if you know this!)

Jog for half a mile and then repeat for 4 to 6 intervals