{"id":715,"date":"2020-11-30T10:06:15","date_gmt":"2020-11-30T10:06:15","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=715"},"modified":"2020-11-30T10:06:15","modified_gmt":"2020-11-30T10:06:15","slug":"workout-of-the-week-4","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2020\/11\/30\/workout-of-the-week-4\/","title":{"rendered":"Workout of the week #4"},"content":{"rendered":"<ul>\n<li>It\u2019s great to see so many of you getting involved in workout of the week. This one should help you tick off those last Chase-Go boxes.\n<p>Warm up to include 10-15 mins of jogging, some drills and strides. The session is pretty simple:<\/li>\n<\/ul>\n<p><b>30 minutes of\u00a090 seconds run, 90 seconds rest<\/b><\/p>\n<p>(@ 3k pace ish, you may find you go a little quicker)<\/p>\n<p>Cool down jog<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<br \/>\nIf you pair up I suggest using RP track or similar. Instead of basing it on time run one lap then recover when the other person is running their lap (and repeat for 30 mins).<br \/>\nAny questions give me a shout- enjoy!<\/p>\n<p>Lauren<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s great to see so many of you getting involved in workout of the week. This one should help you tick off those last Chase-Go boxes. Warm up to include 10-15 mins of jogging, some drills and strides. The session is pretty simple: 30 minutes of\u00a090 seconds run, 90 seconds rest (@ 3k pace ish, [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":717,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-715","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\/715","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=715"}],"version-history":[{"count":1,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/715\/revisions"}],"predecessor-version":[{"id":719,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/715\/revisions\/719"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/717"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}