"If you want to increase your performance, you should first increase the frequency, then duration and only at the end intensity. Proceed as follows: 1. Run more frequently (e.g. 4 instead of 3 times). 2. Extend individual trainings 10-15% (e.g. 70 instead of 60 min). 3. Run the same training slightly faster (e.g. endurance run with 6:00-6:10min/km instead of 6:05-6:15min/km)."

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