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Hi snails hot week !! Please drink plenty of water, today you will have the honer to run with coach Noelle. Most of you know her before from our RA102 last acedemy. Today's work out 45 minutes run. Use 18 minute warm up at an easy pace at 6:1 ratio or 7:1. Next 22 minutes run the whole duration without any walk break if possible, and use the last 5 minutes as a cool down Have a great run, I will see you guys Thursday. Colla[masked]
Hello !!! Hi guys I hope you have a good recovery Wednesday. Thursday workout: We will use the same warm up, easy Run/Walk at 4:1 Ratio for 45 minutes. On the second half, add a 30 second surge immediately following the scheduled walk break. The final 5 minutes of the workout is to cool down. A surge is a gradual increase in pace but not a sprint. If you guys have any questions please let me know. See you soon!!!! Coach Colla[masked]
Good morning snails, Week 10 - going strong - 10 minutes of stretching and cooling down with 2 - 25 minuted intervals - out and back - We are still working on 2 minutes of walking and 3 minutes of running. I hope you have been doing your cross training during the week as well. It all helps with cardi and stamina. Ok, so plan on being out this evening for a little over and hour. Bring and drink your water. See you on the snail trail, Coach Terri [masked]
Here we go, Week 9! Your progress towards your goals has been inspiring. I truly love running with you all because I can see your determination, struggle, and growth. Struggle is important because as you move through it, you become stronger as a runner and in all areas of life. This week we will still be at 2:3 intervals for a full 40 minutes. Tuesday night will be very warm so start hydrating early in the day so you are good to go. See you Tuesday!