Surge like Tomescu-Dita: Run the last five miles of a 15-mile long run at a pace five to 10 seconds per mile faster than goal marathon race pace.
Speed like Wanjiru: Once every two weeks, run 4 to 6- x 800-meter repeats at 5-K race pace, with 2:30 recovery.
Wanjiru and Tomescu-Dita won the Men's and Women's Marathon titles at the Olympics in Beijing
Thursday, January 08, 2009
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