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Hi All, I started running three months ago after being for years literally sitting on the couch… I can now run for 1 hour continuously, maintaining a steady average pace of 7.5km per hour while keeping my HR always in Zone3 (aerobic).

This is a great achievement considering where I was three months ago but now I would like to try to raise the bar and then increase my pace to run 10K in 60mins: how should I train going forward to get there?

Thanks a lot in advance!
 
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