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In these long intervals you should be above the lactal limit in relation to the tempo runs. You should at the same time be lower than 400 meters and 800 meters intervals.
The mill should be on incline 1 - 1.5.
Run 1.6 km. Quick walk for 3 min.
Repeat 3 times.
Lie above the lactate limit for lactic acid formation at 1.6 km intervals, but lower than the 400 and 800 meter intracellents.
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