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|Author: ||5k guys|
|Subject: ||RE: speedwork|
a lil help please wrote:
I have been running for abour a year now. I typically run about 30 miles per week and am 38 years old. Right now i can run a 22 minute 5k and my 5 mile time is just over 38 minutes. I did 2 daya of speed workouts of 6 400's last year after 6 months running and my 400 times were 1:40-1:45. I would like to drop my 5k to 20 minutes and my 5 mile to 35 minutes this year. I usually do 1 ten miler a week at a 8:45-9 minute per mile pace. Do you think 1 speed workout a week is enough and what is the best distance to do speed work dor these distances, 400 or 800's? Is this doable without increasing my mileage? I could move up to 40 if need be but my body likes 30 better.
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