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Time on feet/ distance. Speed will come.
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I've said it before here, but I swear by intervals, even for long distance. If you have access to a treadmill even better. 5 - 10 minute warm up
15 minutes of 30 seconds flat out/30 second stopped. Will do absolute wonders for your cardiovascular and fitness, but not easy.
rhb
Brum
@.Rodders
As an almost complete novice who has signed up a half: in general better to build up longer distances then faster kms or faster kms and try and build distance?