Mile run - how much time can I drop in a month?

[PoppinFresh]

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Interesting. Links plz?

I was basing my recs based off std track style training. Long runs + short runs = best time at in between run

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Mostly just going off of hearsay, have only read this article which cites one study: http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf

Can be found in the "putting guerilla cardio to the test" section from page 5 to page 6.

Basically says that over a 6 week period, one group did 1 hour of moderate intensity cardio at 70% of VO2 peak 5 days a week, while the second group did 8 20 second intervals with 10 seconds of rest in between at 170 percent of VO2 peak. At the end of 6 weeks, the moderate intensity group showed a 10% increase in VO2 peak while the interval group showed a 14% increase in VO2 peak.

Obv this doesn't tell the whole story so I'm still not sure what the best way to proceed would be for el D