{"id":667,"date":"2020-11-09T13:26:35","date_gmt":"2020-11-09T13:26:35","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=667"},"modified":"2020-11-09T15:08:22","modified_gmt":"2020-11-09T15:08:22","slug":"workout-of-the-week","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2020\/11\/09\/workout-of-the-week\/","title":{"rendered":"Workout of the week"},"content":{"rendered":"<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-669 alignright\" src=\"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/3A7D6BA1-1294-4AE1-A274-3C4F132A7E1E-300x218.jpeg\" alt=\"3A7D6BA1-1294-4AE1-A274-3C4F132A7E1E\" width=\"300\" height=\"218\" srcset=\"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/3A7D6BA1-1294-4AE1-A274-3C4F132A7E1E-300x218.jpeg 300w, https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/3A7D6BA1-1294-4AE1-A274-3C4F132A7E1E-768x558.jpeg 768w, https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/3A7D6BA1-1294-4AE1-A274-3C4F132A7E1E-1024x745.jpeg 1024w, https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/3A7D6BA1-1294-4AE1-A274-3C4F132A7E1E.jpeg 1125w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>The track is closed but the intervals don\u2019t stop\u00a0<\/strong><\/p>\n<p>As I\u2019m sure we\u2019re all aware by now, lockdown #2 is upon us which means club runs and track sessions have come to a halt once again.<\/p>\n<p>Luckily, exercise continues to be seen as essential and we are encouraged to get out for a daily dose. As we don\u2019t yet know what the current restrictions mean for future races or club sessions, the coaching team will be bringing you a \u2018workout of the week\u2019. The aim of this is to keep a bit of structure in your training and to keep your fitness ticking over.<\/p>\n<p>The session can be done in a location of your choice, on whatever day of the week suits you best. Current restrictions* state we can exercise with one person outside of our household providing social distancing rules are adhered to. Why not use this opportunity to link up with a Chaser you don\u2019t know very well yet? Or to establish a (friendly) Myles v Donal style rivalry to take into 2021? You can continue to use the calendar to link up.<\/p>\n<p>So&#8230;<u>Workout of the week #1<\/u><\/p>\n<p><b>6 x 3 minutes at 5k pace [90sec recovery between each one]\u00a0<\/b><\/p>\n<p>The aim is for consistent pacing throughout the reps so don\u2019t start too fast! You can use the website pace calculator to help. If you\u2019re new to intervals you may want to reduce reps to 4 or up recovery to 2 mins.<\/p>\n<p>Photos for social media welcome! Reach out to the coaching team if you have any questions<\/p>\n<p>Enjoy!<br \/>\nLauren<\/p>\n<p>&nbsp;<\/p>\n<p>*restrictions in place at time of writing<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The track is closed but the intervals don\u2019t stop\u00a0 As I\u2019m sure we\u2019re all aware by now, lockdown #2 is upon us which means club runs and track sessions have come to a halt once again. Luckily, exercise continues to be seen as essential and we are encouraged to get out for a daily dose. [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":669,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23,111],"tags":[107,7],"class_list":["post-667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interval-training","category-track-session","tag-club-coaching","tag-interval-training"],"_links":{"self":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/667","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/comments?post=667"}],"version-history":[{"count":4,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/667\/revisions"}],"predecessor-version":[{"id":677,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/667\/revisions\/677"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/669"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}