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TEMPO RUN, L3: Start with a 15' warmup at L1. Then work into a "tempo" run -- 10K race pace plus 30 seconds, where you'll run for approximately 1/3 of your 10K race time. Age Group: 20' flat; Elite: 17.5' flat; Pro: 15' flat. End with a 5' warmdown and 10' stretching.
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Shopping:
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