Interval

Work on 1/4 mile times.

You should know the time goal you are trying to achieve in the near future.  Figure out what the 1/4 mile split time should be and work to decrease the interval time all the way out to 2.5 miles.

Ex.
Time Goal: 16:00/2-miles
= 8:00/mile
= 4:00/half-mile
= 2:00/ quarter-mile

Now, do not let your quarter mile drop below that time.  I do not know what type of runner you are, but chances are that you go out strong and try to "leg it out" in the end.  If you know your 1/4 mile split, you may find yourself going too fast in the beginning (and losing energy at the end), so, pace-down your run to stay closer to your split, then you will (more than likely) have more energy in the end.  You'll have more time to work on your overall speed later; right now, just pass.

When you are on the last 1/4 mile of your run, today, give an all out effort run.  You'll be surprised to find that you have more energy and closing speed than you thought.

To most people, running is more of a mental struggle than an ability struggle.


Finish with:
5 x 20 push-ups
6 x 20 sit-ups