The key to improving your running times in this range is being familiar, and comfortable, with running just fast enough to make progress, but not so fast that you begin to fatigue.
Instructions
1. Try tempo runs. These are dress rehearsals for the race. After warming up, run a comfortable hard pace, about 85 to 90 percent of your maximum heart rate. For example, run two to four miles at 20 to 30 seconds slower than 10K race pace, or 35 to 45 seconds slower than 5K race pace. For the half-marathon, do four to six miles at a half-marathon goal pace.
2. Establish a good base. Do weekly training runs in which you are running for the amount of time you will be racing.
3. Do build-up races at shorter distances than 10 miles to the half-marathon.
4. Pace yourself properly. Feel yourself holding back until at least the half way point.
5. Go longer than the desired distance on occasion. This will make the distance feel more manageable.
Tags: four miles, miles half-marathon, race pace, seconds slower, seconds slower than, slower than, slower than race