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Want to Run or Bike Faster? Race Yourself

Whether you like to move on foot or on wheels, you may be thinking about how to increase your speed if you're training for a race, or just as a personal goal. So here's a great routine to try for your next workout.

Find a loop you can run in three to five minutes. After warming up, run the loop and time yourself. Then run the loop again, just a little faster, trying to beat your time by five to 10 seconds. After your second time around, walk or jog at an easy pace for one minute. Then run the loop a third time, aiming to trim another five to 10 seconds off your time. Run the loop a total of six times, each time trying to run it a little faster. By the end of your workout, your speed will have increased 30 to 60 seconds. Not bad.

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