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DO FOUR 800-METER REPEATS: Go back to your high school or college track. Since one lap of the track is 400 meters, two laps (800 meters) is about half a mile. Warm up for 15-20 minutes and stretch. Then run four 800-meter repeats at your 10K race pace. Jog a 200 between the 800s to recover. When you finish your workout, jog for 15 minutes to cool down, and then stretch.
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