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Hi, The first thing is to increase your mileage. That will be one of the most important things you do. So if you are running 15 miles a week increase it to 25 miles a week. When you increase do not jump to 25 miles right away. Work your way up over time. After you increase your mileage and maintain than you can do the intervals.
also try this one,, it could helps you a lot somehow.. ^_^
http://www.marathon-training-schedule.com/running-tips.html
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