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FOR TODAY'S WORKOUT RUN 3-4 ONE-MILE REPEATS (11 miles total): Today we're introducing a new training technique, "mile repeats," a series of 1-mile runs to help make your legs and feet more efficient. Try to run each mile in about 9 minutes, 30 seconds, which is about 25 seconds faster than you want to run in the race itself. If the day is warm, you have to slow down: 18 seconds faster per mile instead of 20 if the temperature is 65 degrees, 15 seconds faster if it's 70 degrees, 12 seconds per mile if it's 75 degrees, 9 seconds per mile if it's 80 degrees, and 5 seconds faster if it's 82 degrees. Above 85 degrees, don't do the mile repeat session; wait for a cooler time. Walk 400 to 600 meters after each mile, or more if you need to.
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