This Wednesday we will be running for a total of 45 minutes at a run 4 minutes/walk 1 minute interval. The first 20 minutes of our run will be a warm-up and for for the last 20 minutes we will throw in a 30 second surge immediately after each walk break :) The last 5 minutes will be a slow, steady cool down.
If you're not familiar with what a "surge" is, it's a gradual increase in pace but not a sprint.
After our run we will do 15 minutes of Foundation Training. Looking forward to running with you!