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[quote=Anonymous]Some good advice here, some less good advice.

First of all, congratulations on your consistency. YES, it is paying off.

As someone new to "speedwork," here's what I would advise. First of all, pick one day a week where you will start to work on speed. Keep all your other days more or less the same.

Second, on your new speedwork day, try ONE of these two things a.) Fartlek. This means "speed play." Go out at your normal pace, but then start setting little goals to try running faster. Pick a park bench, a mailbox, etc., that you can see and run fast to get to it. Then jog for a bit. Then pick a new milestone. Do this over and over, just having fun feeling the faster pace. OR b.) Strides. When you're almost done with your regular run, try running fast for 30-second intervals. The first time, do maybe three of these little bursts. Then build up more over time.

When you've started getting the feel for things like this, try some quarter-mile intervals on a trail, track, or treadmill. All are fine. I'd start with four one week. Assuming you feel good, try six the next week. Then you can try a couple of half-mile intervals. What I mean by this is: Go out and run slow for about a mile. Then pick up the pace for a quarter mile. Then run slow for a quarter mile. Then fast again. Then slow again. End with some extra time running slowly to cool down.

Running on hilly routes also makes you faster. [/quote]

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