102 - 10K Winter Training Session

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!




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  • Lita P.

    My flight's delayed! Hope I can still make it!

    October 23, 2013

    • Lita P.

      I got home just before 5 last night and went straight to bed. Exhausted! That's Vegas Baby! Gonna make up yesterday's run now.

      October 24, 2013

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