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Speculator Sam
RE: some training question
That'll work for a while and boost your aerobic capacity and 5k-10km times for about a month or too. Eventually, you'd have to improve your lactate threshold and your mitochondria count in order to continue to make progress. This classic formula will never cease to improve long term when done 2-4 months at a time with some form of deloads and off-seasons throughout the year.

Long run of 1/4-1/3 weekly mileage
some form of intervals at roughly 800m-1mile pace at least once every two weeks
some form of longer intervals at 5km pace at least once every two weeks
some form tempo running at least once every two week

The balance of these will change depending on the time of the year and what race you're training for but even marathoners will run 3km/2mile pace and 1mile pace in a workout, even if the mile pace running is limited to 3 x 10sec. strides during an easy run. Also depends on your goals, what kinda improvement are you looking for, stamina or speed for a particular race distance?

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