{"id":825,"date":"2021-02-21T21:03:32","date_gmt":"2021-02-21T21:03:32","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=825"},"modified":"2021-02-21T21:04:02","modified_gmt":"2021-02-21T21:04:02","slug":"week-8-spring-and-speed-is-in-the-air","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2021\/02\/21\/week-8-spring-and-speed-is-in-the-air\/","title":{"rendered":"Week 8: Spring and speed is in the air"},"content":{"rendered":"<p>You&#8217;ve made it to the last week of Part 1 of the Speeding up for Spring Schedule, Chasers. Congrats! What better way to celebrate than a mile time trial?! \ud83d\ude09 (and hopefully some easing of restrictions; fingers crossed for tomorrow). There is still a bit of work to do this week before the time trial though, so let&#8217;s get to it!<\/p>\n<p>First up, we have a progression run, which will help you with some eventual longer distances. The total length of the run is\u00a01 hour, broken down as follows:<\/p>\n<ul>\n<li>\u00a0<strong>10 min<\/strong> of <strong>easy running<\/strong> to warm up<\/li>\n<li>\u00a0<strong>40 minutes<\/strong> <strong>where you progressively get faster every 10 minutes<\/strong>. The guide for the pacing is your estimated marathon pace + 20 sec for the first 10 minutes, and then speed up by 10 sec for each subsequent 10 min. This is assuming you are calculating your pace min minutes\/mile! If you&#8217;re calculating in min\/kilometer, then it&#8217;s more like 6 or 7 sec every 10 minutes. This is a guide though; essentially you&#8217;ll want to go a bit slower than a steady pace at the beginning and then be going a bit faster than a steady pace by the end. Don&#8217;t go crazy, because you&#8217;ll need those legs for the mile time trial!<\/li>\n<li><strong>10 min<\/strong> of <strong>easy running<\/strong> to cool down<\/li>\n<\/ul>\n<p>For your usual Thursday speed session, you will be warming up the legs for the mile time trial. It&#8217;s just an easy 3 miles run followed by 4 sets of 100m strides at the end to get those legs ticking over.<\/p>\n<p>You can obviously choose to do the mile trial at a time that suits you best, but the schedule is optimized to give you a\u00a0several days after the progression run of easy running before &#8220;race day&#8221;. As a reminder, the two &#8220;official routes&#8221; for the mile are either in Regent&#8217;s Park or Victoria Park. See the Strava links below.<\/p>\n<ul>\n<li>Regent\u2019s Park \u2013 https:\/\/www.strava.com\/routes\/2789261528418718246<\/li>\n<li>Victoria Park \u2013 https:\/\/www.strava.com\/routes\/2796131768464354712<\/li>\n<\/ul>\n<p>Good luck with the time trial this week, have fun and run safely! This means being cautious of others as well as warming up\u00a0and cooling down appropriately.<\/p>\n<p>Part 2 of the Speeding up for Spring Schedule will be posted soon.<\/p>\n<p>Happy Running!<\/p>\n<p>Sarah<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve made it to the last week of Part 1 of the Speeding up for Spring Schedule, Chasers. Congrats! What better way to celebrate than a mile time trial?! \ud83d\ude09 (and hopefully some easing of restrictions; fingers crossed for tomorrow). There is still a bit of work to do this week before the time trial [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":827,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-825","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\/825","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=825"}],"version-history":[{"count":2,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/825\/revisions"}],"predecessor-version":[{"id":831,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/825\/revisions\/831"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/827"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=825"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=825"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=825"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}