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One of the exercises we did in high school cross country was called "telephone polls", where we'd sprint to a poll, run to the next and repeat for a few miles. Doesn't require a track. Also, depending on where you live, a city block is approximately 1/4 mile. Check on Google maps/earth and you can measure your intervals…
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Another possible issue could be over pronation. You can try out some arch support and see if it helps.
