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RUN TWO ONE-MILE REPEATS: Start with a warmup jog and stretch, as always. Now run one mile at your goal 12K pace. Maintain an effort level of 5 to 6. Rest by jogging easy for three minutes, and run another mile at your goal pace. You can do these mile repeats either on the track or on a road or path where you know the distance. Finish with a cool-down jog and stretch.
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