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At these intervals, you should be above the lactate limit. The thread mill should be on incline 1 - 1.5.
Run for 4 min. Walk or jog for 6-10 km / h for 2 min. Repeat 4 times.
Lie over the lactate limit for lactic acid formation at intervals.
You need to be able to run all four intervals. If you can't do that then slow down your running pace.
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