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Unformatted text preview: 400 meters. So 3 x 400 would be three hard 400s, with a 400 m recovery in between. Rest: Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you wont see much improvement. Fridays are a good day for rest because you just did a speed workout on Thursday and you have your longest run of the week tomorrow. Tempo Run: Tempo runs help you develop your anaerobic threshold , which is critical for fast 5K racing. Start your run with 5-10 minutes easy running, then continue with 15-20 minutes running near your 10K pace (but not at race pace), and finish with 5-10 minutes cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."...
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- Fall '11