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Anonymous
4km in < 25 minutes is very doable. I'm not a fast runner. I ran my first 5K in 25 minutes, so that's like 4K in 20 minutes. Plus, 4K is a shorter distance, so you can run harder.
You have a week, yes? You still have time to prepare.
Breathing: I've always heard, "In through the nose, out through the mouth."
Pain: take pain reliever. Also, make sure you're running in the right kind of shoes. Go to a running store and get fitted.
Nutrition: the day before the test, eat more carbs, and make sure you're hydrated.
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