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RE: Finally broke a new running pace record, but still a long way to go!
I used to run Division I track and field. I was a sprinter though so distance isn't my specialty. Speed concepts are similar though. If you are training for a 400 you may do between 5 and 10 runs of 250m or 300m at a faster pace.
Cool, I'm on it! Gotta make that pace by next month.