{"id":721,"date":"2020-12-07T11:45:29","date_gmt":"2020-12-07T11:45:29","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=721"},"modified":"2020-12-08T08:22:21","modified_gmt":"2020-12-08T08:22:21","slug":"workout-of-the-week-5","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2020\/12\/07\/workout-of-the-week-5\/","title":{"rendered":"Workout of the week #5"},"content":{"rendered":"<p class=\"p1\">It\u2019s getting colder out there so make sure you have enough time to do a proper warm up. This could include 10-15 mins jogging and some drills and strides too.<\/p>\n<p class=\"p1\"><strong><span class=\"s1\">3- 4x (3 min, 2 min, 1 min) <\/span><\/strong><\/p>\n<p class=\"p1\"><u>Recovery<\/u>: 1min jog between reps, 2min jog between sets<\/p>\n<p class=\"p1\"><span class=\"s1\"><u>Pace<\/u>: 3 mins @ 5k pace<br \/>\n<\/span><span class=\"s1\"><span class=\"Apple-converted-space\">\u00a0\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span>2 mins @ 3k pace<br \/>\n<\/span><span class=\"s1\"><span class=\"Apple-converted-space\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span>1 min<span class=\"Apple-converted-space\">\u00a0 \u00a0 <\/span>@ mile pace <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If you\u2019re new to intervals definitely only do 3 sets and you could also walk the recovery. Don\u2019t forget a cool down jog too.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">You could post your workout on the calendar as we can now run in groups of up to 6. Please follow the coronavirus guidance as usual. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Any questions please ask<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Lauren <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s getting colder out there so make sure you have enough time to do a proper warm up. This could include 10-15 mins jogging and some drills and strides too. 3- 4x (3 min, 2 min, 1 min) Recovery: 1min jog between reps, 2min jog between sets Pace: 3 mins @ 5k pace \u00a0\u00a0 \u00a0 [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":723,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-721","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\/721","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=721"}],"version-history":[{"count":3,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/721\/revisions"}],"predecessor-version":[{"id":727,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/721\/revisions\/727"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/723"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}