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3 times a week I'll run a laddered progression on the mill because your cadence is easier to track and control. Typically it results in 3.5 miles in 28 minutes + 5 minutes either side warm up / cool down.
Do this first thing in the morning then wait 1 hour to eat your first high qaulity meal of the day and watch the fat melt off your bones. It works....
Quoting Plan9 - "Nothing tastes as good as being in shape".
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What are you willing to give up in order to get what you want?
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