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Hiya guys, I'm basically what people would probably call a begginer runner, i dont train and never really have, i've always been sporty and since joining in with my local parkrun now run 5km in 18:16 pb and between 18 - 19min weekly. I want to push myself and beat the sub 17 level but am unsure of how to push this further. . At my non training stage is it more important to focus on 100m sprints, 800m tempo's, or long miles, or is it honestly a mix of all 3 together?