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Old 02-08-2008, 12:27 PM   #5
Steven Low
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Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Need some advice

Do interval work.

Best 'advice' I've seen regarding intervals is making them about 1/4 of the distance you want to run. So for a mile 400m repeats are good. For 3mi/5km 1200m repeats are fairly good. Run them each as fast as you can with jog/walk/total rest intervals if you want (start off with maybe 3-5 mins or so). You can make them harder by either increasing the distance if you want to make your running for longer or decrease the rest between intervals.
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