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dubkev
jb000
I am about as fast as you and in a similar postion in terms of just startign training to go faster in 5km and 10km. (5k - 21.45 / 10k - 48.30)
I find that method doesnt work for 10km and if you are trying to break 10km i would go out at 4.55 and then push after 5km / 8km depending on how you feel