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RUN 16 400-METER REPEATS: Be sure to warm up well and stretch. Then run 16 400-meter repeats at your 10K pace -- don't go faster than that. Between 400s, recover by jogging 200 meters (1/2 lap). Try not to walk at all during this session; it should be a continuous four miles. Break in those racing flats! Jog to cool down when you're finished.
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