In track on distance run days we had recovery paced runs and distance pace runs, which are just to make sure we are going a good pace and get the legs going but still not too hard. It was a "distance pace" run, our range was 6:45-7:00 and it will get faster as the season goes on. We had a few miles that were slower than 7 but the avg pace with the warm up was 6:58 and thats all that matters.
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