Speedwork For Every Runner - Meetup
A two- to three-mile warm-up, then 4 x 1 mile at a pace which is faster than your 10K pace, with a three-minute recovery jog between each rep. Finish with a two- to three-mile jog. 14. Pyramids work for long distances too: 1000m, 2000m, 3000m, 2000m, 1000m at your half-marathon race pace, with a three- to four-minute recovery jog between each ... ................
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