A total of 6,000-meter relay in how to run good?

Long-distance race held at the school in winter

10 males and 10 females

M 400 meters and women 200 meters. The number of singles bars, men's doubles the number of rods

How to run better?

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first stick the best run fast, and the second bar of the same He walked fast. Is the strength of strong athletes! Strength of the less fortunate in the middle. After a few bars and then on the strength of strong athletes!

can only be a man and a woman run?