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b'You need to incorporate hard workouts into your training program if you\\u2019re looking to extend the duration of your runs, and improve the speed at which you compete. Hard runs are the key to your adaptation as a faster, more efficient runner\\u2026.they are the only way you can achieve your goals on the road. As a runner you need to experience physical stress with the understanding that when it comes getting your miles in: The harder they come, the harder they fall.'