There are loads of articles on this site and the web in general about training programs/regimes to build up speed based around interval running, tempo runs and on and on and on. I think you just have to adapt any advice to cater to yourself.
Personally, I really dislike the gym, dont like the air, the heat...I prefer just to get out and run, though there is benefit in building up muscles not normally heavily tested in running, but I believe you can still get all the major muscles sorted by mixing in different terrain, hills etc.
I also hate structured interval running, run 1K at X pace then jog at Y pace and so on. I run to warm up, speed up when I feel good, slow down when I dont then speed up again with second wind....almost interval running :) Though I know that interval running is supposed to be the 'way' to increase speed, it would knock all the enjoyment out of running for me if I went out to run like that, so I dont. Maybe if I hit a plateau and really feel the need I might try it, but it doesnt suit me. You are still improving so giving up cigs and sticking at it will probably still see improvements in your time.
For tempo running I enter races because its very hard to push yourself running on your own and you dont need to do too many tempo runs anayway. Main drawback here is expense.
I am operating on a marathon speed experiment by trying to build up my endurance. So I'm doing long runs, in the expectation that where I generally start to feel bad in a marathon aorund 20 miles should be extended to say 24 miles. This means that I'll be able to maintain a good speed throughout rather than fading too early or too much, but as I said at the start, thats whats working for me at the mo.

I find a great way to improve speed is by running 5km races. They really take you out of your marathon pace comfort zone and help you to find another level in relation to speed. I find it easiest to do my interval speed training on a treadmill. Many here wont agree with me but its great for regulating your speed. For 20 mins I do intervals of 2 mins @7.5mph and then 2 mins of 10mph +. Its brilliant for speed and has really helped me. I find cross training in the gym very useful, in particular the rowing machine, eliptical and stepper. These machines help develop leg muscles not necessarily used during running and make you less susceptible to injury. Best of luck in Berlin. BTW a 3hr21min marathon is awesome! Dont sell yourself short!

Sean

Hey AntonioLR
Thanks for this. I'm going try and do a 10k again next weekend and maybe a 5 mile on St patrick's day. The only thing is I have a wedding on the Friday so trying to avoid as much alcohol as possible
Thanks

the above comment went in twice sorry guys, yvo

Jesus dsedeath dont give up your not on your own!  Did my back in hence I'm in the pool!  Went onto Catherina McKeirnan sight and was luckey they were holding a training session on the aqua running in NAC in blancherstown that night so I booked a place and it was brillant.  Think it was the first time in weeks that I could actually lift my knee with no pain!  I've had to cut back on my running to and havent had all the prep I had planned done either but that's life!  I've been luckey in some ways I have gotten up to 28miles done but not the 2 x30miles I had planned and my speed has droped as well but I am still going to suceed and get my 1st Ultra in Conn!  I am hopefully getting one of the aqua running suits second hand and I spent the entire session just getting the form right was the slowest in the pool too so nothing new there! but I am confident that I will be able to do the aqua running correctly when I get the suit.  Think it will be very good for the back and also when that's better it will be a great training tool.  Am hoping to do the Chi running on the 27th of this month, think I have to try and learn to run a different way so as to avoide agravating the back problem as I don't think it's going to go anywhere soon!  Best motivation I got was when my physio told me to give up running as I was too old!  Jesus tell me what you really think...haha!  Now I can't wait to throw my medal at him, give him a good slap of it! Children I tell him should be seen but never heard!!!!!  Now I'm running just for time and not worring about the miles, I've done up to 6hours and hope to do another long run and that's as much as I can do for now as you said hopefully the weeks of proper hard running will stand to me but I've also learned to listen to what my body needs!  Was about to throw in the towel but read your tread on bad days and the support was fantastic plus  I had a call from someone who knew their stuff and that really put me in the right frame of mind so now I work hard when I can and rest when I need to and with a lota luck it will all come right on the day.  As I always said my only goal is to finish in one peice!  See you at the start and I got a lovely pink top to match your shorts haha.  Best of luck dsedeath with your training in the next few weeks yvonne xx 

Good advice dsedeath couldn't have put it better myself!  Good luck with the training for the ultra, my goal is to run the lot of it but as you say it depends on the day!  Hopefully the training will stand me in good stead, have one more long run to get in and then it's taper for the big day itself.  Talk to ya soon, yvonne

I think that running and walking is a very good strategy, especially when you´re doing a distance you aren´t used to. I´m trying to do the ultra marathon in Connemara this year. It would be the first time I run more than a marathon, which I haven´t done for six years. My strategy will be to run/jog the first thirty minutes and then do one minute walking and 9 jogging/running. I´ve done some long runs - just 20/22 kms - doing that and I´ve felt better than just running because you take the run as a sort of mini objectives and your legs and heart rest a little and you avoid injuries. My aim is to do a 30/35 km run next week.

By the way, congratulations Melv30. It was great to do the race in just 64 minutes without having done that distance before. If you go on training, you can do a half, a marathon or whatever you feel like.

Saludos desde Almería, Spain. Greetings from Almería, Spain

Yvonne, you seem to be doing some savage training, 3+ hours runs with a few hours running in the pool the same day, you'll probably hit the 39.3 miles and keep going for another circuit.!
Have had to seriously vut short the prep as I hurt some shin muscles 2 weeks ago and only getting out again this week, missed the 30mile prep run and no long runs in over 3 weeks. Going to have to rely on the Jan-Feb prep to keep going as I think its getting late to go long unless I can do one last one this weekend. going to test out the foot and see how it holds up.
Where do you do the aqua running, as thats what I should have tried? Couldnt do the cross trainer or bike as they both hurt, so just rested and just starting up again. Should make the last 5 miles of Connemara interesting

There are no hard and fast rules that I am aware of in terms of running AND walking, but some races allow you to run OR walk, in that they have a walkers section for those that intend to walk the whole distance and these usually set off some time before the runners section. If you are not a walker then you are going to be running some or all of the race.
If you look at any marathon as a spectator and hang around the 20-26 miles section, you will see lots of runners slowing to walk, maybe not always by choice but the day\terrain\fitness level, whatever, can force you to walk. Thats fine and expected. Hills are notorious when it comes to slowing you down, even stopping you so that you have to bend over and wheeze along to get to the top.
Basically there is nothing to stop you mising up running and walking, other than how you feel and what your aim is. I am trying to run all the way in the upcomng Connemarathon Ultra, thats what I am setting as a goal and if I am forced to walk along any stretch then I'll just have to walk. But if I had a strategy, which very many do, of run/walk, where for example you run 25 mins, walk 5 or run the flats and walk the hills, then I would have included walking into my plan before the race.
So decide beforehand waht you would like to accomplish, given your preparation etc and stick with that but be prepared to adapt if how you feel on the day forces you to change tack.
A half marathon IS tough, especially if you are running up hills, but remember the old advice for  mid/long distance runners of all types....."its not the distance, its the pace that counts"...meaning with a bit of prep you can manage the distance as long as you go at a comfortable and managable pace for yourself, whatever you do, dont go too fast at the start

I looked it up and a horsey website gave it as 1 mile and 2 forlongs which converts to just slightly over 2km

looks like a great run along the banks of the moy and through belleek woods on may 16th

Hi Andi, not sure which half you are talking about?  But in general there are all sorts of runners who take part in all races including half marathons.  Everyone doing these races have for their own reasons and everyone's thoughts are different.  Personally I have done some races that I just couldnt run the whole distance for whatever reason, so I have walked parts in some races and it doesnt bother me, my main goal is to do the best I can and most of all to enjoy the race I'm running so maybe I am not the best authority!  However from observation people do walk in races of all distances.  If you are talking about Connemara I am led to belive that there are some hills in it.  I did the full here last year, it is such a beautiful place to run!  Starting the half marathon there is a long steepish hill and that's the only one I really remember... also there is a description of the route on the ultra section of the forum...don't know if I have been of any use?  But if you are training and have put the work in I am sure you will be fine, if the hills bother you just relax and do your best, go slow and steady and you will suceed on all of them, most of all enjoy where you are running and good luck in your race hope you do very well xx

Hi Andi
In the 10k that I ran last week there were two people ahead of me, who walked up a very steep hill after about 5 kms.
This was a walk/run so I'm not sure if walking is allowed in say a half marathon that is meant to be just run
Again I have only completed one race so I'm not sure if this is the case.
Maybe Dsedeath or Yvonne could comment on this?
 

Hi, this is my first time to complete any sort of marathon. I've signed up for the half and am currently training for it. I was just wondering from those of you who have completed this before are there alot of hills, as I've heard this half marathon is quite tough. I do intend running the half but was wondering if there are difficult hills does anyone ever walk up these or partially run them and walk up some part of them? Or is it the case that once your running it you have to run the whole course and walking any part is generally not allowed?

Thanks Yvonne

Cool at least you have plans to continue which is the main thing!  There are lots of 10k races and also 5 and 10 mile races around to try  and build up the time and distance on your feet.  Depending on where you life there is also the race series connected to the Dublin Marathon which consists of a 5mile and 10mile race leading up to the half-marathon:-) Anyway best of luck with your running and keep us posted on you progress, yvonne

Glad to have been of help James.  Finally I found someone who hasnt run a mile from this drink!  I love it myself as it isn't sweet like like sports drinks and it does the job for me!  Good luck with your long run at the weekend I have my last long run then to after it is tapering for the main event in Connemara.  Am really looking foward to it!

Bay Run 2010 is on May Bank Holiday weekend in Bantry/Glengariff.

www.bayrun.ie

I think the registration window closes on 31 march.

Thanks so much for your input its much apprecieted I will take on board your pointers. Hope to see you after the race  for a cup of tea.

Hey Jack, good to hear you took up running. when i started running last year i found the same thing happened to me . I didn't see the weight fall off for a few months. I think what happens is that the extra weight we carry is actually turning to muscle which will take time and effort along with eating properly, but stick with it as the results are well worth while. I've lost three stone to date and am lighter than when i was a teenager, which is brilliant feeling when your nearing the big 40. So stick with it, put in those miles and enjoy rolling back the years. Best of luck to you. James B