Hello. I am Uehara, representative of Botti Runners [BRC].This time, I will present a roadmap for achieving a sub-3 hour ...
Our Sub-70 10K plans are designed for those who are new to running or returning to running after an extended time off. The paces are designed to prepare you to hold average splits of 7:00 min/km on ...
REST OR EASY RUN Duration: 30-40 mins. • Relaxed/conversational run @10:00/mile or 6:14/km, or take a rest day if you feel you need to. Coach notes: Stay relaxed throughout, but increase the pace a ...
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