[vulturesrow]

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You're old.

I like the just under 7 guess if you really dedicate yourself.

I'd probably work on improving your base. When running so few miles each week from what I've read/experienced there is much more to gain by just running more each week than adding sprint workouts.

[/ QUOTE ]

Actually a lot of recent data shows that you gain far more by adding sprint/interval training to your routine. Google tabata protocol for an example.