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Anonymous
Run interval days and long run days, with a rest between each. This trains your fast twitch muscles as well as your raises your lactic acid tolerance. Intervals should be brief, but very intense. About a mile of 1 minute sprint/1 minute slow jog cooldown is enough. If you're going to vary your sprint time, make sure it's attainable for yourself with a rest interval of equal or less time than your sprint. That's what you're shooting for in intervals.
For your long runs, pick a distance of 3 miles plus (if you're a regular runner, 4 to 5 miles is a better idea). Just run it easy, no need to push too far past your comfort zone. You should feel like you're ALMOST uncomfortable. Slowing down isn't a big deal.
Honest, just doing straight intervals every other day will burn the fat just as good. Just couple that with a healthy diet and you'll lose weight in no time.
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