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How do you get faster?


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I got through C210K and did my first 10K (very slowly--well over 1 hour and pulled a calf muscle in the last mile).


I'm basically at the point where I can run for 1 hour or so (with only a little bit of walking.)


When and how do you train to go faster?.  I realize that the 'apps' are assuming a 10 minute mile--I am no where near that. 


How do you get there? Does it matter how old you are?  I'm 51 and it took me 9 months to get through C25K--into C210K.


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