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Here's some theory for you. You get better when you put stress on your system. Intervals have the potential to put a lot of stress on your system, and therefore give you lots of improvement. However, they only work if you can work really hard at them, and you can only do that if you are very well rested. If you do intervals when you are not well rested, ...


I can see why this sounds confusing, but most runners record there training in miles or kilometres per week. So if you were to take 10-15% of your weeks running miles, I would think that's what it means. However, if your target is to improve your 10k, you may be better to do 10-15% high intensity running. Personally, I would think this will be more ...

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