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Need some running mates that trains at around 4min/km (long runs) and 3.20min/km for tempo and 3.00min/km for intervals
 

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It would help if you told us where you live. I can run at those paces, and would be interested in a running mate, but I live in Edinburgh.
 

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Need some running mates that trains at around 4min/km (long runs) and 3.20min/km for tempo and 3.00min/km for intervals
I could train with you at those paces... for about a kilometre :) If you need anyone to cheer from the sidelines, though? :d
 
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