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http://www.runladylike.com/2014/02/27/paces-for-speed-work/
This has a formula but I'm not sure it's right.
http://www.runladylike.com/2014/02/27/paces-for-speed-work/
This has a formula but I'm not sure it's right.
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jackc
Arducius
The problem I find with a lot of training stuff is they assume you are familiar with all your track times so you get things like "30 secs at 400m pace". Wtf is that to someone who has NEVER run on a track?