Of course, real runners know that to get faster, you have to log more miles and run intervals until your rear end is dragging on the track behind you.
This decreases the overall time commitment of the program, and the risk of injuries—important considerations to many runners.
The harder part is the pace—60 to 75 seconds slower per mile than your 10-K race pace.
After that, the program begins to taper off, with 15- and 10-mile long runs during weeks 14 and 15.
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