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Muscle Rampage To increase endurance and speed, train like Kenyans train. Kenyans typically take the first portion of a run relatively slowly. Your overall pace is going to increase bit by bit over the whole length of your run. When you get to the middle third of your run, increase your pace to your normal speed. Toward the end, you need to be going quicker. Doing this regularly will increase your endurance and speed.

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