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

[shemp]

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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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What about for recovery? I'm all for increasing intensity, but how many times a week, and why wouldn't you spend some of the rest of your time gaining volume at low intensity?

Maybe the way to do this is to propose a training plan for peak performance in 28 days rather than talking in generalities?