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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.
Although that pace may seem fast, keep in mind that her race pace is around 5:45 per mile! This is the key to building up your long run. Simply slow down â to a walk if you need to â spend more time on your feet and just extend the time/distance bit by bit.