I am a middle distance runner, tommorow I wan't to do a workout that could help me out and benefit my performance.My best indoor time was 2:19 sophmore and I want to drop it to 2:14 on my next meet that will be in like one week. I know I can, but I want to be ahead of the game, Sunday I have an easy run so I am able to have a workout tommorow. What would be a good workout that could help me improve??!! I have heard that doing 400's are good, but what times should I hit when doing the workout.
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