To run a fast race you need to train once or twice a week specific to the race distance you will be doing. Know your goal pace a train around that. This video is about doing a progressive Tempo workout. This type of Tempo run has you running progressively faster at a prescribed distance.
Try this at anytime but it is good to do when you begin to do your speed workouts so you can ease into them.
While this is a great workout for all, older masters runners can take advantage of the progressive Tempo run if you are worried about the stress of running fast workouts.
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