RE: Rodaje a 5'/km

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You want to get back to 6'/mile over 1 mile or over 12K? I mean that's a huge difference. I would do 5'30"/mile but over 12K (7,5 miles) that would make 6'24"/mile if I count on 4'/km

To get to your question: without knowing you, your (sports) past and your habits it's a question I can't answer in detail (which I'd !love to do if you want to share this info with me)

This being said, in a general way endurance is the base for everything: running faster on shorter or longer distances, less injuries, better recovery etc.

After building up (together with strength training, one of my weaknesses), you'll have to do series and fartleks. This is what really makes you faster.

Once you gradually reach that level come consistency, rest and nutrition (another weakness for myself).

This is basic info, mate... There's a lot of factors that influence: The climate, your work, your age, your shoes, your sleep pattern, and especially your body and how you can listen to it. Have you got a Strava Account where I can see what you've been doing the last couple of weeks/months? If you want I could try and give you some tips. !INDEED

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It's interesting you mention fartlek. I was thinking of reintroducing that into my routine. I was considering going to the track, running the 100s and jogging the curves to start.

Admittedly, I have been leisurely jogging my distance runs lately. My goal is to be able to get back to running a 6 minute mile. Haven't heard of Strava but will check it out and let you know.

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Running 100's from the beginning is a bad idea. You're body won't be prepared for this kind of explosive workouts and you're likely to get injured.
Strava at least in Europe is the reference for cycling and running. There's a free version (which does perfectly)and the good thing is that you can connect / synchronize it with nearly everything else (Garmin, Suunto, Polar,... but also endomondo, runalyze, trainingpeaks, finalsurge etc etc.
!INDEED !STRIDE !HUG

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