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What is the best way to incorporate distance and speed into a running training program?

I am racing october 28th, 13 miles....I cna do 7 to 8 presently.

Don't try to work on speed and distance in the same workout. Instead, do one speed workout each week and one distance workout each week, not on back to back days. The rest of your weekly runs should be easy to moderate and take one day as a rest day.

For distance, add about 1 mile each week to your long run. So if you are running 7 right now, do 8 the next week, then 9, then 10. Once you get to 10, you should be set to run the half marathon, so you can hold at 10 miles if you want or continue to increase the distance, if you feel prefer. Do your last 10+ mile workout about 2 weeks before the race. After that, stick to shorter distances so that you will be well rested for the race day. Also, go at a slower pace for your long runs. It is more important to cover the distance than to worry about the speed. In your long runs, you should try whatever you intend to eat or drink on race day to make sure they work for you. So bring Gatorade along on your long runs if that's what you plan to drink during the race. It's never good to try something new during the race.

For speed workouts, be sure to warmup first. Then, do intervals where you run at or near race pace for a pre-determined distance (like 800 meters) and then recover with walking or slow jogging for the same distance. Repeat and then cool down. Try to keep the speed part of your workout to around 10% of your weekly mileage. So if you are running 30 miles per week, your speedwork would be about 3 miles.

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