Run 13.1 miles as follows:
Run 1 mile easy then,
For the next 2 miles sprint every other 1/4 mile then,
For the next 1 mile sprint between mail boxes or similar
short distances then,
For the next 1 mile sprint between mailboxes for 1/4
mile, slow next 1/4 mile then,
Run moderate 1 mile then,
For the next mile sprint every other 1/4 mile then,
Finish run any way you can
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