Improving running times?

[Rearden]

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Running intervals both hurt and get you injured.

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Huh?? Just stretch and warm up, you'll be fine

If you are on a track try doing some 400m intervals. (1 lap) Its not fun.

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I never did speed work. My PR for the 10K is 36.03. That's 5:47/m for 6.2 miles. I was running over 60 miles a week.

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Congrats

Because it worked for you =/= optimal