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On Thursday, we'll run for 40 minutes on a course to be determined at the time we run. We'll begin with two 6:1 easy intervals but we'll continue with 6:1 intervals the rest of the way, but add a 60-second surge at the 3-minute mark of each run. A "surge" means you simply run a little faster for 60 seconds, but nothing uncomfortable. The final 6:1 interval will be a cool down. See you there!