Dr. Bill Evans | Running Performance & Athletic Development on Instagram: "In a 2023 study, 10 of 13 runners ran faster, averaging 6.4 seconds quicker over 5K when they added short, high-intensity bursts to their warm-up. They also started with slightly higher blood lactate (3.5 vs 2.3 mmol/L), but finished with lower RPE and smoother pacing. Translation: they felt better, ran stronger, and had more in the tank. Try this: 🏃‍♂️ 3 × 250 m at race pace 🕐 Jog easy between reps ⏰ Finish 8 to 10 min
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