Tonight, Coach Colla will lead the group. For those of you who don't know her, she's a very experienced coach and amazing runner and has been a coach with ASP for a few years.
Tonight, we'll again run for 45 minutes. We'll start with a 14 minute warm up at an easy pace with walk breaks at a 6:1 ratio x 2. For the next 20 minutes, add a 30-second surge every three minutes, using the same 6:1 ratio. The final 11 minutes should be a slow, easy run, using the same 6:1 intervals.
Thanks, and let me know if you have any questions.