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RA 102 Week 9, Session 2

Hello Snails!

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.

Coach Jenny


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  • vickie j.

    I had the same question. Wasn't quite sure where the 30 sec and 2.5 minutes fit in

    November 30

  • Nema(rhymes with E.

    Okay. So it's 6:1 X2, then 30-second surge, then jog 2.5 minutes, then 30-second surge, then jog 2.5 minutes, then walk (repeat three times for 20 minutes), and then return to 6:1 interval?

    1 · November 30

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