Bill Hartman, P.T., C.S.C.S., suggests breaking your run into intervals at your goal speed. If your 5-K goal is 24 minutes, you must run a mile in 7:40, a half-mile in 3:50, and a quarter in 1:55. 2008 October, “17 problems you can fix right now”, in Men's Health, volume 23, number 8, →ISSN, page 162: