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[quote=Anonymous]You're doing a lot of things right. Some questions:

What does your tempo run look iike? (pace and distance)

How many days a week do you run?

Assuming you're running three or four days a week, I would make only one day a speed day. But make it real speed -- probably a good bit faster than whatever you're doing for tempo.

A couple of ways to ease into speed:

1.) Fartlek running. Go out for an ordinary 3-4 mile run. After warming up for a mile, start picking milestones to sprint to -- a park bench, a mailbox, etc. Jog to cool down. Sprinkle these into your route. It will start getting your body used to running at a quicker pace.

2.) Quarter-mile repeats. A track or treadmill are good for these, but a merked trail is fine, too. Warm up for a mile. Do a quarter mile at a pace that feels pretty hard. Jog for a quarter mile. Repeat, repeat, repeat. You could start with 4 and work up to 8.

3.) Ladders: After a warm up, run a quick quarter mile. Cool down. Quick half mile. Cool down. Quick 3/4 mile. Cool down. Quick mile. Cool down. Quick is relative to you -- you can look up suggested paces, or do it by perceived effort. [/quote]

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