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Sorry, I failed to clarify.
100% means the fastest pace you can maintain for the entire run/interval.
So if you can run 2 miles in 12 minutes, run that pace. I didn't mean to imply that you should start out at a dead sprint and then collapse 1/2 mile into the run.
I am not a professional runner, so I just, well, run. I don't think your pace-style would be in issue as long as you finish in the fastest time your body will allow.
I will ask my buddy about a 'macrocycle' as I am just the poor SOB running his ass off. I know the plan has weekends off and has easy days later on with a big break at the end of the cycle, but I will have to get the particulars from him.
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"Socialism is a philosophy of failure, the creed of ignorance, and the gospel of envy, its inherent virtue is the equal sharing of misery." - Winston Churchill
"All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible." Seven Pillars of Wisdom, T.E. Lawrence
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