Should I run negative splits at end of training run?

What you're doing is fine for now. You've gotten your mileage up to 25-30 mpw, and you're feeling comfortable with that mileage, so you can speed up at the end of the run. That's a good sign.

The question is where to go from here. One possibility is to increase mileage, as you plan on doing. Any time you move up in mileage, you'll be more fatigued at the end of your runs. The most important thing is the mileage, not the fast finish. So if you move up to 6-7 mpd, there will be a lot of days at first where you just have to grind out the run and can't speed up much at the end.

The other thing to do is add workouts. For you, a tempo run is an excellent choice. It's a great way to build endurance and is fairly race-specific for a HM. The thing about adding workouts is that you'll need more recovery the next day. So instead of running similar mileage and pace every day, your running will start to diverge more. The day or two after a tempo run will often be slower, and you won't have much left to speed up at the end.

And then after 3-6 weeks of this, you'll find yourself speeding up at the end of your runs because you have lots of energy left, even at the longer distance and following a workout day. And then you'll know it's time to increase your weekly mileage and workout volume again. And so on, until race day.

Take the easy days easy and run the hard days hard.

Its fine to naturally speed up as the runs go but I would not be doing a hard effort every day at the end of the run. Strides are good to do on easy days with recovery between them of just walking a little but would not do a hard effort mile to end every day.

The tempos the previous poster mentions would be good to work in as their own days. Those are the hard days and you can focus on recovery for the easy days in between.

As long as you naturally and easily speed up on the runs thats fine, the rest will take care of itself in the half.

Running the last 2 miles of your long run faster will be more beneficial than negative-splitting an easy run. You can't simulate the last mile of 13 in just 5 miles without running hard for the first 4.

reality czech wrote:

What you're doing is fine for now..

Agreed. 'Nuff said.

Run your easy runs easy. Save the tempos for a hard day. Trying to run your easy days too hard is the best way to get injured

The pro walks in.... :)

You can do the fast finish in your long run of the week or run the long run in interval form.The fast pace should be about your threshold pace. The other distance days should be even pace.

This is the kind of technic that Canova and I use.

COACH J.S