Mr Galloway has added some faster running to my non-long-run weekends. He says, "Do these on a track if you can. This will help you improve speed for the 16K and the Amsterdam Half. The 800 meter repeats can be run in 5 minutes. Walk for 3 minutes between each. It helps to pace yourself so that you are running the first 400 in 2:20, walk for 30 seconds and run the second lap. Keep the watch running."
**But on the long runs, Please run them using a run-walk-run ratio of (run one minute/walk one minute). This should eliminate the aches and fatigue you had on your 13K run this past weekend. RUNNING 1-1 IS VERY IMPORTANT AS YOU INCREASE DISTANCE.
Yes it would help to use your GPS or a measured course. The GPS gives you freedom to run where you want.
On the short runs during the week, you should do 1-1 for the first 10 minutes. Then, you can run at whatever pace you wish. I have added some magic miles into the schedule. Please read the original letter for instructions about how to do this. On the first one, don't run as fast as you can--just run to get a time. From that point, you want to try to run faster on each successive MM.