ah okay thanks <| sep |> I found it particularly weird when they ' re in the Maer ' s gardens and she refuses to even show herself to them . <| sep |> sifted through a lot of bad advice until i saw this . strength is speed is 100 % right . when i ran my 417 mile pb i hadn ' t run a single 400 faster than 64 all season . up your mileage slowly and steadily . don ' t run 3 workouts in 4 days like the top comment suggested . 2 workouts a week and a long run , then 3 normaleasy runs a week . workouts should be a longer tempostyle run go run 3 miles at 645 pace , and a more intervalstyle run run 5 x 800 at 600 . listen to your body keep your easy days easy and your hard days hard . don ' t ramp up your mileage more than a few miles a week at a time , take down weeks every 2 mo or so , and you ' ll get there . also lose weight . if you weighed 150 right now you could probably be super close to 500 haha