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If you can run at least five miles, have mastered the 10K, or want to race faster, try this plan. "The biggest no-no that regular runners make is staying at the same pace run after run, in what I call the mushy middle," says Troy Jacobson, official coach of Iron Girl and Ironman, who mapped out this antidote. Run for the time listed each day, speeding up to a higher-intensity zone for the minutes indicated in parentheses, and you'll make it to the finish in record time.
Strengthen your lower body and get faster with these exercises.
Carbs are crucial to keep you energized. Fuel up without overdoing it with these meal plans and recipes.
"I ran the MORE/FITNESS half in 2010, but this time I'm doing it to raise money for the Hole in the Wall Gang Camp," says FITNESS sales account director Susan Sagan Levitan.
Originally published in FITNESS magazine, February 2011.