{"id":679,"date":"2020-11-16T11:18:25","date_gmt":"2020-11-16T11:18:25","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=679"},"modified":"2020-11-16T11:35:17","modified_gmt":"2020-11-16T11:35:17","slug":"workout-of-the-week-2","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2020\/11\/16\/workout-of-the-week-2\/","title":{"rendered":"Workout of the week #2"},"content":{"rendered":"<p style=\"text-align: center;\">Somehow it\u2019s Monday again. It was great to see so many Workout of the Week efforts popping up on Strava, Facebook and Instagram last week.<\/p>\n<p><u>Workout week 2\u00a0<\/u><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>4 sets of:<\/b><\/span><\/p>\n<p class=\"p1\"><b>4<\/b>\u00a0<b>min @ 5k pace [1 min rest] 1 min @faster than 5k pace*<\/b><\/p>\n<p class=\"p1\"><b>[3 min slow jog between each set]<\/b><\/p>\n<p class=\"p1\">So for clarity that\u2019s..<\/p>\n<p class=\"p1\">4 mins running<br \/>\n1 min rest<br \/>\n1 min running<br \/>\n3 min jog (walk if you need)<br \/>\nRepeat 4 times<\/p>\n<p class=\"p1\">\n<p class=\"p1\">Remember to add in a warm up jog (10ish mins) and include some drills if possible. This feels a lot less silly if you\u2019re doing them with a buddy (and you can tick off a Chaser-Go box). Drop the 4 mins pace slightly if you\u2019re new to intervals.<\/p>\n<p>The coaches are happy to chat if you have any questions.<\/p>\n<p>Lauren<\/p>\n<p style=\"text-align: center;\">*This session might reduce the need for me to screech \u2018sprint finish\u2019 at you at the end of a race, so it\u2019s in your best interests to complete it<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Somehow it\u2019s Monday again. It was great to see so many Workout of the Week efforts popping up on Strava, Facebook and Instagram last week. Workout week 2\u00a0 4 sets of: 4\u00a0min @ 5k pace [1 min rest] 1 min @faster than 5k pace* [3 min slow jog between each set] So for clarity that\u2019s.. [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":687,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-679","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/679","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=679"}],"version-history":[{"count":6,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/679\/revisions"}],"predecessor-version":[{"id":697,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/679\/revisions\/697"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/687"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}