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45-Minute 10K
Day 035 - Principles of safe running
Long run: mileage of last week's long run + 1 
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TODAY IS YOUR LONG RUN: The principles of sound, injury-free running are the same for all levels of runners. That's why this training pyramid emphasizes the long run, and in many cases cuts down on the day-to-day mileage, with plenty of rest.
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