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Trening yrw

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WebFeb 17, 2024 · 15-minute warm-up at base pace. 30-minute hilly progression run (10 minutes at 10 bpm faster than base HR. Drop 2-3 bpm for each of the next 10-minute blocks). 15-minute cool down. 30:00. Run at a steady, consistent effort. 2:30:00. Long Run – Effort level should be consistent and steady.

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