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Training Intensity and Calorie Burning

If you train intensely, you will burn more calories but not last as long, so you may burn more overall by training at a slower pace. Don't slow down too much. A training pace of 70-80% of your maximum heart rate, or a feeling of "somewhat hard," is best for calorie burning and general fitness. If you want to improve your running speed, you will have to do faster workouts a couple times a week. It's best to vary your workouts and not always do the same thing.
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