To truly get faster, adding a speed workout or two ... caught up on pace per mile and don’t force it if [your long slow ...

It doesn’t matter what distance ... required to get the benefit of these short, fast efforts. Consider starting on a hill with a moderate gradient (you still need to be able to run fast).

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Runners have two main paths to choose from when it comes to running goals: run faster ... for distance, your workouts will focus on gradually building up the time or mileage you run. Long runs ...