I've put my entry in for the Stroud Half Marathon later this month. Trouble is with doing so much ultra distance work over the summer I've neglected to do any speed sessions as they really aren't relevant when you are planning to cover 30+ miles in a day. Two weeks is probably a bit short to make any real difference but I've re-started speed sessions.
Today was a tempo intervals session. That means running at a pace just a bit faster than you could sustain for an hour. It's all a bit guesswork on how fast you need to be running athough there are calculators that give ranges based on race results. 4 x 800m intervals with 400 metres jogging between each interval. Overall quite pleased with how it went.
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