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(sorry for the very late reply!)

Intervals and tempo runs.

Especially intervals.

Got to learn to run faster.

And the easiest way to do that is to run faster.

At our running club we do one session a week, generally involving 6 or 8 bursts of 2 to 3 minutes each time with 1 or 2 minutes rest between each one. It isn't that much distance but it hurts and it is effective.

As for recovery.... you don't need the sports drinks! Some good basic carbs (e.g. a banana), some water and some light stretching after each bit of exercise and you'll be fine. Don't get me wrong - I do use sports drinks (specifically Lucozade orange puke) but only just before races and sometimes during longer races (HM and above)

Good luck!
 
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