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You don't have to run the entire distance at the same speed, but adapt your speeds so your average increases. You can get an average pace of eight minutes a mile, for instance, by running the first mile in 7 1/2 minutes, the second one in 8 1/2 and the last one in eight minutes.
To improve your stride rate, you can run to a music mix at 180 bpm, invest in a metronome (musicianâs timing device), or add the following drill to the beginning or end of your runs (it makes a great active warmup).