{"id":731,"date":"2020-12-21T20:47:48","date_gmt":"2020-12-21T20:47:48","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=731"},"modified":"2020-12-21T20:47:48","modified_gmt":"2020-12-21T20:47:48","slug":"workout-of-the-week-christmas-edition","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2020\/12\/21\/workout-of-the-week-christmas-edition\/","title":{"rendered":"Workout of the week, Christmas edition"},"content":{"rendered":"<p>It\u2019s likely to be a difficult week for everyone but personally I\u2019m feeling grateful that we\u2019re still allowed to run.<\/p>\n<p>We\u2019ll call this one \u2018down the chimney\u2019. Santa hats optional.<\/p>\n<p>Remember to do a warm up jog of about 10 mins. Start the first rep at your 10mile pace and work your way down to mile pace for the last couple of reps. The rest is in brackets e.g [90s] = 90 seconds static or walking rest. If you\u2019re new to intervals start at 4mins.<br \/>\n5 min [90s]<br \/>\n4 min [90s]<br \/>\n3 min [60s]<br \/>\n2 min [60s]<br \/>\n1 min [30s]<br \/>\n30 sec [mince pies]<\/p>\n<p>As recently outlined by Laurie (our covid officer) you are able to run with one other person currently.<\/p>\n<p>Merry Christmas everyone and please reach out if you\u2019re struggling- Chaser\u2019s don\u2019t have a rep for being the friendliest club for nothing<\/p>\n<p>Lauren<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s likely to be a difficult week for everyone but personally I\u2019m feeling grateful that we\u2019re still allowed to run. We\u2019ll call this one \u2018down the chimney\u2019. Santa hats optional. Remember to do a warm up jog of about 10 mins. Start the first rep at your 10mile pace and work your way down to [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-731","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\/731","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=731"}],"version-history":[{"count":1,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/731\/revisions"}],"predecessor-version":[{"id":735,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/731\/revisions\/735"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/733"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=731"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=731"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=731"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}