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After my speed interval, I'll walk until my heart rate goes back down to 150 BPM then return to running my easy pace for a minute or two, then repeat a speed interval. My speed interval workouts include a 10-minute warm-up at an easy pace (I have a pace min/km display on my Garmin FR60 for easy reference). My faster pace is about 4:00 min/km. My easy pace is about 6:00 min/km. Then I run home at my easy pace. We were then slothfully marching back into the camp sight. People who are running 10 to 20 miles a week are considered low-mileage runners, those in the 20 to 40 miles camp training for half-marathons and the like (which is the bulk of Arnold's clientele) are considered medium-mileage runners, and those who are running more than 40 miles a week are considered high-mileage runners. But these engines are only efficient enough to move ships or locomotives