Often runners ask me how they can slow down for their long runs. Their training plan tells them to run, say, 9-minute miles, but they just can’t help themselves and end up running a 7-minute pace. How can they run slower? My suggestion is to start off your run by doing 12 fartlek hill repeats with ankle weights. Then jump in the pool and do 200 meters of kick drills. Then do 150 burpees. At this point you will be lucky if you can run 12-minute miles. Problem solved!