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The 80/20 Rule, popularized by Matt Fitzgerald, is a great way of understanding what percentage of your total mileage should be "hard."
But within that 20%, how much running should be tempo vs. 10k pace vs. 5k pace vs. even faster paces? Well, it depends! It depends on your goal race distance, the timing of your season, and your level of ability.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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