The few times I've worked on speed at longer than 5k distances, I trained at the target pace and slowly added distance keeping said pace.
I ran a half marathon a few years ago by running 5ks on Tue and Thur and a slowly progressing a longer run on Sat. Got the 5ks down below 20 I believe and ran the half in 138. I trained for a month. Strength regressed though and that is the whole specialization/balance deal compromise. Deadlifting over twice your body weight and being able to run a sub 7 mile is a nice balance imho.
"hunting should be a challenge and a passion not a way of making a living or a road to fame"
Rubberhead
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