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Imagine a speed you should be doing in 800 m 6 times. Put the mill on 1 in the incline, turn on the heart rate monitor and your favorite music.
Run 800 m. Quick walk for 2 minutes.
Repeat 6 times.
You need to clear all the intervals. If you can't do it all, you have too fast speed.
You must be high on the lactate border. This is at the top of the border, over the 1.6 km intervals.
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