Mile Repeats-8 min Mile ex.
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with Speed Increase
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Distance
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Incline
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Speed
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Example
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Warm Up
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800 meters
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0.5
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base -.4
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6.7
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START
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400
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0.5
|
base
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7.1
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400
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0.5
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+.4
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7.5
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400
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0.5
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+.3
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7.8
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200
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0.5
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+.2
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8
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200
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0.5
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+.2
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8.2
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STOP
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Walk
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0
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3.8-4.5
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4
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Allow HR to get to apx 115
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Repeat x4 or x 5
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Cool Down
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800
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0.5
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base-5
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6.5
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Done
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Follow the example and your miles should be just under 8 minutes each.
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