{"id":699,"date":"2020-11-22T08:00:27","date_gmt":"2020-11-22T08:00:27","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=699"},"modified":"2020-11-23T08:36:17","modified_gmt":"2020-11-23T08:36:17","slug":"workout-of-the-week-3","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2020\/11\/22\/workout-of-the-week-3\/","title":{"rendered":"Workout of the week #3"},"content":{"rendered":"<p class=\"p1\" style=\"text-align: right;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-701\" src=\"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/49A9103E-2550-4B00-ACA4-2673301959C1-300x202.jpeg\" alt=\"49A9103E-2550-4B00-ACA4-2673301959C1\" width=\"300\" height=\"202\" srcset=\"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/49A9103E-2550-4B00-ACA4-2673301959C1-300x202.jpeg 300w, https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/49A9103E-2550-4B00-ACA4-2673301959C1-768x517.jpeg 768w, https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/49A9103E-2550-4B00-ACA4-2673301959C1-1024x689.jpeg 1024w, https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-content\/uploads\/2020\/11\/49A9103E-2550-4B00-ACA4-2673301959C1.jpeg 1062w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Time for a pyramid!<\/p>\n<p class=\"p3\"><span class=\"s2\">10 mins warm up jog, drills and strides <\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">1 min<br \/>\n<\/span><span class=\"s2\">2 min<br \/>\n<\/span><span class=\"s2\">3 min<br \/>\n<\/span><span class=\"s2\">4 min<br \/>\n<\/span><span class=\"s2\">4 min<br \/>\n<\/span><span class=\"s2\">3 min<br \/>\n<\/span><span class=\"s2\">2 min<br \/>\n<\/span><span class=\"s2\">1 min<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">60 seconds slow jog between each rep, except between the 4 mins where you can have 2 mins. <\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">Run them at 5k pace. If you\u2019re feeling good you can up it to 3k pace on the way back down the pyramid.\u00a0<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">Take out one of the 4 mins if it feels too much. <\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">Don\u2019t forget a few minutes of jogging to end\u00a0<\/span><\/p>\n<p class=\"p3\">Lauren<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Time for a pyramid! 10 mins warm up jog, drills and strides 1 min 2 min 3 min 4 min 4 min 3 min 2 min 1 min 60 seconds slow jog between each rep, except between the 4 mins where you can have 2 mins. Run them at 5k pace. If you\u2019re feeling good [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":701,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-699","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\/699","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=699"}],"version-history":[{"count":4,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/699\/revisions"}],"predecessor-version":[{"id":713,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/699\/revisions\/713"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/701"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=699"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=699"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=699"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}