The idea is to start easy, speed up as you go along and finish fast. Decide how long you’re going to run for and split into 3 segments, say 15 minutes, 15 and 15. Do the first 15 minutes nice and easy – hold that pace . Speed up for 15 – but not too much. You need to have something left in the tank for the final 15 minutes. Keep the pace steady . Final segment – go faster again. As an example an experienced runner could split the 3 segments half marathon, 10k and 5k pace to finish- but adapt to suit individual. Finish with some good stretching.