Re: Mile run - how much time can I drop in a month?
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If you want to race fast, you need to train fast. Almost all of your workouts should be faster than race pace. Going out and running slow will not make you a better mile runner. Those types of runs have their place in the offseason, but once in season it's time to hit the track for intervals.
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OP: "I run 3-4 miles about twice a week at just over a 9 min/mile pace."
What are you talking about "once in season"?
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