ANSWERS: 2
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I started running 2 years ago, and quit smoking 18 months ago. My average run these days is 5 miles. I personally would say that a quarter of a mile sprint is a damned good effort! I think that one of the most important things with running training is not to group it into 'good' and 'bad' or it'll be too easy to get disheartened. if you google running, great run or runner's rescue, you'll find some good traning plans which incorporate sprints with stamina training.
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400 metres is a difficult distance to sprint. Beyond that is considered "middle distance", so well done!
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