{"id":819,"date":"2021-02-14T20:36:01","date_gmt":"2021-02-14T20:36:01","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=819"},"modified":"2021-02-14T20:36:01","modified_gmt":"2021-02-14T20:36:01","slug":"week-7-all-you-need-is-love-and-hills-and-speedwork","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2021\/02\/14\/week-7-all-you-need-is-love-and-hills-and-speedwork\/","title":{"rendered":"Week 7: All you need is love&#8230;and hills?&#8230;and speedwork?"},"content":{"rendered":"<p>This week you will be using those leftover valentines chocolates and candy\u00a0to fuel the last set of Kenyan hills and some more mile speedwork&#8230;all gearing up for next week&#8217;s mile time trial!<\/p>\n<p>First up we have a 2 x 20 minute Kenyan hill session with 3-5 minutes recovery between the sets. This is a tough one, but the prior 10 and 15-minute sessions have laid the groundwork. Again, try to do it on the same hills that you did the prior sessions; it will be the best way to guage your improvement.<\/p>\n<p>For this week&#8217;s speedwork, we will be building on the mile-pacing session you did this past week, just adding a bit more distance with fewer reps. After at least a 10 minute warm-up and some drills, the session is:<\/p>\n<p>6-8 x {600m (1 mile pace) [3min rest\/recovery]}. Total 3600-4800m<\/p>\n<p>I know 600m can be an awkward distance to measure out, but some of the straightaways in Regent&#8217;s Park around the Hub are around the right distance and will give you good pactice for one of our official mile routes for next week! So about that mile &#8230; \ud83d\ude42 There are currently two route options for you to choose from:<\/p>\n<ul>\n<li>one in Regent&#8217;s Park &#8211; https:\/\/www.strava.com\/routes\/2789261528418718246<\/li>\n<li>and one in Victoria Park for those located further east &#8211; https:\/\/www.strava.com\/routes\/2796131768464354712<\/li>\n<\/ul>\n<p>Have fun this week &#8211; I know I&#8217;m looking forward to seeing who tops the leaderboard! Looks like our Chaser ladies are tough to beat.<\/p>\n<p>Happy Running!<\/p>\n<p>Sarah<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This week you will be using those leftover valentines chocolates and candy\u00a0to fuel the last set of Kenyan hills and some more mile speedwork&#8230;all gearing up for next week&#8217;s mile time trial! First up we have a 2 x 20 minute Kenyan hill session with 3-5 minutes recovery between the sets. This is a tough [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":821,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-819","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\/819","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\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/comments?post=819"}],"version-history":[{"count":1,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/819\/revisions"}],"predecessor-version":[{"id":823,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/819\/revisions\/823"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/821"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}