Half Training Schedule - Speed Training with Pace Runs

Speed training adds another dimension to your half training program. The idea here is to gradually build up your speed for racing. The way it works is that after your warmup, you run at race pace for a while and then drop back to jogging for your cool down.

You will be running at either your 10K run pace or your 5K pace, either of which will be tough to maintain at first. You'll have to guess at those paces, of course, and ease into your speed training gradually.