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Old 04-20-2007, 07:53 AM   #13
Mike ODonnell
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Join Date: Nov 2006
Posts: 3,596

To build up speed, you need to practice speed....a friend of mine who is ex Canada Pro-Tri would take me out and do repeats of 400s, 800s, and miles....just break them up in different days. I agree one day should be your long distance day...and work up to the 5 miles....week one 3 miles, week 2 3.5 miles....etc...etc....making sure your tempo/time is where you want it to be. Buy a good stop watch and use a track if you can to know lap times...or have mile markers on your run.
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