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RE: How fast can I get off 2-3 runs per week?
Far from optimal but you can run close to your potential if you're focused on short distances.
Shave all the junk and make all the 3 runs quality:

1) Tempo
2) Short intervals / Fartlek
3) Longish run at a good clip

Don't hammer the cross training too much so you've fresh legs in running days.

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