The following link includes an article and a video which focuses on one of Canada's best runners and a little snapshot of how athletics were done in the past.
Try this interval session for runners
Fun Way to Improve Your Speed and Endurance Fart-lek
Fartlek, a Swedish term that means "speed play," is a form of interval or speed training that can be effective in improving your running speed and endurance. Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs.
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