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Anonymous File :-(, x)
The easiest thing to do is just buy a runner's magazine with a training plan article. Or just find one online. The usual method is staggering, where you run a few shorts, a long, an intermediate, then bump up all your runs, with a lot of short (i.e 3-mile) runs to maintain.
Try this:
http://www.runnersworld.com/cda/smartcoach
In before viral marketing.
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