20-mile easy run, with the last 3 miles at 30 seconds faster than marathon pace. - A progression run of 10 miles, which starts off at 10 seconds per mile slower than marathon pace and progresses to 30 seconds faster than marathon pace. - Finish any long run with a series of 100-meter strides. - Following a tempo run, get on the track and run 300m all out (as Tim Broe did, in chapter 13).
