Hey Folks,
I have ran this 20K twice before although I am starting to train a little earlier this year... I would really like to try and get my pace up. 1st year was a 10 min mile, the second year I ran a 9:30 mile and this year it would be great to get around 9:15 mile... I am a little heavier now, still in shape but it might take some more effort... let me know what you think of this as an appropriate way to train??
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Attached as a photo? hope its readable

Dam to Dam 2013.jpgDam to Dam 2013.pdf
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