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Let's break down the essential workouts you'll want to include in your training. **Long Runs**: These are the cornerstone of marathon training, helping you build endurance and mental toughness. Gradually increase the distance of your long runs each week, peaking a few weeks before the race. **Easy Runs**: These runs should be done at a conversational pace and help build your aerobic base. They're also great for recovery. **Tempo Runs**: These are sustained runs at a comfortably hard pace, typically lasting 20-40 minutes. They help improve your lactate threshold. **Interval Training**: This involves short bursts of fast running with periods of rest or easy jogging. It helps improve your speed and running efficiency. Remember to warm up before each workout and cool down afterward.
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* **True to Size:** Start with your usual Nike size. This is usually the best approach when determining which **Air Rift shoe size** to select.
