I started out training for a half marathon a few years back and I researched a few training schedules online. It was a very easy process: I simply Googled it and found many free schedules.
I found some great schedules from very experienced runners like: Hal Higdon, who has also written many books about running and few good ones from my favorite running websites like Cool Runnings and Shape Magazine.
Each of the websites above offer schedules tailored to different fitness types. Beginner, Intermediate and Advance. Some schedules are custom enough to estimate finished race times, if followed precisely.
As I read through many of them, some of the running techniques, took me a little bit to understand. I didn’t know what Tempo was or Fartlek or what the differences were. Here’s a quick summary on what each o these mean:
Fartlek– which is a Swedish for “Speed Play”- It’s an unstructured speed interval. An example is running faster to the next lamp post or stop sign and then recover at a slower pace to the next tree. Then repeat. It’s a fun run!
Tempo – Running at an effort that is at the anaerobic zone or higher. I aim to hear myself breathing. If I can talk, I am not running in the zone. If I am out of breath, I am not in the zone either. It’s somewhere in the middle. Running faster or on hills, wind and heat can help achieve the effort needed to maintain an appropriate tempo pace. It’s the most challenge technique, but for me improves my overall fitness level.
Interval– Structured speed interval. For example – running at a high intense fast pace at a structured time ie: 1 or 2 min each interval. Then recovering at slower pace. I also like adding hills to the workout. It can be easily done on the treadmill. It’s an intense workout and time flies when I am doing it.
For me, I use them all. I find that it improves my running pace and overall fitness level, not to mention time seems to fly when I am doing it. Not just another boring run!
Running After 40 
Every time I read one of your posts, I feel as though I too should start. Unfortunately, chronic back and knee pains won’t let me. Having said that admire your training.
I guess I do fartlek, just never knew what it was called! Thanks for posting
haha, cute title! I love reading about your running because I can feel what you’re describing. You also truly make it sounds so FUN!