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I'd like to know this as well. From having read this thread previously I was planning on trying out the track at ladywell and running 8 x 1k at 3m45sec per k. Or something like that, basically a bit faster than my current 5k pace. Is that basically the strategy? Run intervals at a faster pace than your standard to try and increase you standard pace?
owl
Would the best way to get my 5k time lower be these intervals that people talk of?
I need to knock 7 seconds/km off my time.