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got to do HIIT - it will make you faster, and will significantly increase your metabolism
i used to be able to do 45 min 10k's when i used to moderately train - this year my goal is to train heavily and get into the 30's
good diet, and proper hydration go a long way as well (you need appropraite amounts of energy to be released as you run)
try the forums - they're usually a very good resource
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