>General Running>Fartlek vs. Interval vs. Tempo
When you're on your deathbed, you won't be wishing that you'd spent more time at the office. But you will be wishing that you'd spent more time running. Because if you had, you wouldn't be on your deathbed.
What you need to do is work on the speed, work on your ability to run at your lactate threshold. You should look into doing intervals, and hill training.
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