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Hill sprints and strides are low-fatigue and can go at the end of an easy run once or twice more. These are common training guidelines, not rules drawn from studies.",{"question":217,"answer":218},"Does a distance runner need speed work?",{"type":28,"children":219},[220],{"type":31,"tag":32,"props":221,"children":222},{},[223],{"type":36,"value":224},"A little. Your top speed sets a ceiling: the higher it is, the easier your race pace feels by comparison. No need for draining sessions: short, well-recovered hill sprints or flying sprints are often enough to maintain it.",{"question":226,"answer":227},"How do I avoid injury when doing speed work?",{"type":28,"children":228},[229],{"type":31,"tag":32,"props":230,"children":231},{},[232],{"type":36,"value":233},"Three safeguards: a longer warm-up than usual, with drills and strides; a flat, dry, safe surface; and stopping at once at the slightest tightness in the back of the thigh. 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