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RUN: (1) Warm up for 30'. (2) Do 3 to 5 1-mile repeats on a track or marked bike path, with 1/4 mile recovery between repeats. Your goal is to run 20" to 30" FASTER than your race pace. (2) Warmdown: Age Group level: 5'; Elite level: 15'; Pro level: 20'.
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Shopping:
(what is this?)