My running strategy until now has been to run as far as I can until I get tired, walk a bit, then run again as far as I can. Gradually, the amount of time I walk gets longer and the amount of time I run gets shorter.
Last Saturday I tried a different tactic: run 20 min, walk 2 min, repeat.
Every 20 min I would take a water break, and every 40 min I would take a gel. My long run last week was not stellar, but was pretty good compared to this time last year when I ran 19k in 2:20. For the record, stellar for me would be a pace where I can run a half-marathon in under 2 hours.
Week of Aug. 14 - Aug. 20
8/14: 5k, 27:38
8/16: 9.5k, 58:49
8/17: 5k, 28:30
8/18: 9.5k, 1:01:39
8/20: 17.5k, 1:52:10
8/20: 17.5k, 1:52:10
Total: 46.5k, 4:48:46
Average Pace: 06:12
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