we all need speed

following the attached websites recommendations.... we should be running 15-20% of our runs at "tempo" aka "comfortably hard"

~Han~

http://www.runnersworld.com/article/0,7120,s6-238-263-265-6141-0,00.html

http://www.runnersworld.com/article/0,7120,s6-238-263-265-12224-0,00.html