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10 Miles (16km) in 50 minutes + 10x300m in 50-52 seconds (jog 100m recovery)

The 10 mile tempo run would be done at 5 minute per mile pace (3:06/km) on the road. He would then hit the track and run 10x300m (if feeling very tired he would sometimes reduce this to just 6 intervals) in 50-52 seconds with a slow 100m jog recovery. The last thing you feel like doing is track intervals after a long tempo run, but Pre was a hard man.

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