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RUN: Warm up for 15'. Then run for 2/3 of your projected 10K goal time; run at triathlon race pace. For example, if you're running at the Elite level, your projected 10K goal time is 50 minutes, so you'll run 33 minutes at triathlon race pace. Age Group level: 40' at tri pace; Elite level: 33' at tri pace; Pro level: 30' at tri pace. Finish your workout with 3 x 50-meter strides on a grassy, even, soft surface.
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