You can start adding speed by warming up for a mile and then running at a faster pace (breathing heavy but still in control) for a minute and then recovering at an easy pace for a minute.

你可以先跑个加速度的一英里来热热身，再加速度跑个一分钟，然后再恢复到一个平缓的速度跑个一分钟。

youdao

In the last third of your run, drop the pace by 20 to 30 seconds per mile. Concentrate on holding good form, which will help you stay relaxed as you push the pace.

在你长距离跑的最后三分之一，将你的配速每英里提高20~30秒，注意保持最好的姿势，这样能帮助你在提速的过程中保持放松。

youdao

To convert a race pace to an 80-percent training pace, multiply the race pace by 1.25;

把比赛时用的时间乘上1.25，就得到用80%的速度所要花的时间。

youdao

To convert a race pace to an 80-percent training pace, multiply the race pace by 1.25;

把比赛时用的时间乘上1.25，就得到用80%的速度所要花的时间。

youdao