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TODAY, DO A 35 MINUTE OVERDISTANCE OD) RUN AT LEVEL 1 INTENSITY. Every 15 minutes during your long runs, gradually increase your speed for about 10 seconds then slow back down to OD pace. These regular tempo speed bursts will help your neuromuscular coordination and make the transition to faster training easier. Your HR during these few bursts shouldn't go above level 2. Think of releasing speed. Tempo speed bursts are described in detail in advanced training books for endurance athletes.
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