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I ran yesterday 6 miles. Running isn’t easy for me or anyone I think. You have to put in the work to get results. I started off with a normal run of about 9:30 to 10 minute pace for the first 2 miles. My warms up include a short walk break every half mile. I try to watch my heart rate monitor. My bpm are around 150 -155 running at 9:30 to 10 minute pace. Then when I walk I wait till about 145 to start running again. Yesterday, I had to do 3 x 5:00 hard and 3 x 3:00 easy. At first, I calculate the time in total of the intervals then think about the total distance I have to run. So if I do the whole interval training it should last 24 minutes. That equates to about 2.4 miles. So I do the first 2 miles and then start the intervals. The first 5 minutes gets me to about .65-.7 miles in distance and then I walk till I get my bpm to about 150. I jog till I get to 3 minutes and start again for 5 minutes of hard. It’s not easy to go hard because you notice your legs get stiffer, your breathing harder and you are trying to push more. I feel that I don’t push as much because the length of time is longer compared to going hard for 2 -4 minute periods. After the total time of 24 minutes I think I get to almost the 5 mile marker. I thought it was pretty good to do 5 miles in 44 minutes. I then finish off with a strong 1 mile to finish my time in about 54 minutes total.