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Run 7-10 miles briskly, ideally on a dirt trail. During a tempo run you want to get into a fairly fast rhythm that still allows you to carry on a conversation, but with some effort. You shouldn't be gasping for air in between words, but you should want to take a break after a few sentences. You may want to run about 5 minutes and then stop and do a light stretch before continuing. After you are finished, do some light stretching, do 100 sit-ups and drink lots of water and/or sports drink.
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