102 - 10K Winter Training Session

Today you will be running for a total of 50 minutes led by Coach Jose :) The first 18 minutes of your run will be a warm-up ran at a run 5 minutes/walk 1 minute interval. The next 21 minutes you will change to a run 5 minutes/walk 2 minutes ratio (running 5 minutes hard with a 2 minute walk break recovery 3x). The last 11 minutes will be a very easy cool down run with no walk breaks if possible.

Since you're used to a the 4:1 ratio this run will feel harder, but don't get discouraged! Listen to your body and be patient with yourself it will get easier with practice. You will end your workout with 15 minutes of Foundation Training. Have a great workout!




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  • rolin

    Is there a rub group for men seems this is for women

    October 28, 2013

    • Lita P.

      Don't forget Kevin!

      1 · October 28, 2013

    • Anne R.

      Hi Rolin. This is a co-ed running group. Please contact Joy Weber at [masked] for more details. Thanks!

      October 29, 2013

  • Margarethe E.

    Working late tonight!

    October 28, 2013

    • Gabriele

      Missed you flash! Will you be there Wednesday? If so, wear your bunny ears! :)

      2 · October 28, 2013

    • Margarethe E.

      Hi Gabriele! Missed you, too, and the rest of the crew! I would have loved to run with you with my bunny ears, but unfortunately I won't be able to do so because of my guitar orchestra practice, which I had to miss last week as I had to work late. (Working into late hours to meet a deadline is getting to me!)
      Will you be running on Saturday?

      1 · October 29, 2013

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