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Old 11-05-2008, 02:35 PM   #1
Clark Addison
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Default Increasing Speed in Long Runs

I have hit a wall in my running. For the last couple of years, I've been able to run a half marathon at about a 8:00 pace, and a full at about a 9:00, but I can't get below that. I've heard that interval training is the way to do that, and remembered a thread from a few months ago by Archaea:

http://cougarguard.com/forum/showthread.php?t=19709

I was just going to steal his workout unless someone can give me better advice.
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Old 11-05-2008, 02:55 PM   #2
Archaea
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Originally Posted by Clark Addison View Post
I have hit a wall in my running. For the last couple of years, I've been able to run a half marathon at about a 8:00 pace, and a full at about a 9:00, but I can't get below that. I've heard that interval training is the way to do that, and remembered a thread from a few months ago by Archaea:

http://cougarguard.com/forum/showthread.php?t=19709

I was just going to steal his workout unless someone can give me better advice.
I only do them once a week, rotating through sets of one mile repeats, 1200 meter repeats, 800 meter repeats and 400 meter repeats.

Move mile repeats up to 4 or 5 after about three to six months.
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