{"id":867,"date":"2021-03-28T19:47:12","date_gmt":"2021-03-28T19:47:12","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=867"},"modified":"2021-03-28T19:47:12","modified_gmt":"2021-03-28T19:47:12","slug":"week-5-the-gangs-back-together","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2021\/03\/28\/week-5-the-gangs-back-together\/","title":{"rendered":"Week 5: The Gang&#8217;s Back Together!"},"content":{"rendered":"<p>Rule of 6 is in &#8211; groups runs and track are back!<\/p>\n<p>There are lots of exciting group runs happening on Tuesday already, but if you want to incorproate a session on Tuesday, this week is another progression run. There are also still some slots left for the 19:20 track session on Thursday as well as the coached session on Saturday (John will be leading that session!). Please sign-up via the calendare <a href=\"https:\/\/www.chaser.me.uk\/news\/calendar.php\">here<\/a> and be sure to read all of the instructions. Thursday sessions are free, but you&#8217;ll need to book a slot and pay for the Saturday sessions.<\/p>\n<p>Our sessions are all still building toward a 3k race that we are aiming to hold at Parliament Hill Track in April &#8211; exact date TBC, so stay tuned.<\/p>\n<p>Tuesday:<\/p>\n<ul>\n<li>\u00a0<strong>10 min<\/strong>\u00a0of\u00a0<strong>easy running<\/strong>\u00a0to warm up<\/li>\n<li>\u00a0<strong>40 minutes<\/strong>\u00a0<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\u2019re calculating in min\/kilometer, then it\u2019s more like 6 or 7 sec every 10 minutes. This is a guide though; essentially you\u2019ll 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.<\/li>\n<li><strong>10 min<\/strong>\u00a0of\u00a0<strong>easy running<\/strong>\u00a0to cool down<\/li>\n<\/ul>\n<p>Thursday Track:<\/p>\n<ul>\n<li>6-8 x 600m at your 3k pace with 3 min recovery between. Total 3600-4800m<\/li>\n<\/ul>\n<p>Saturday Track:<\/p>\n<ul>\n<li>3 x 1 mile with 3 min recoveries<\/li>\n<\/ul>\n<p>Looking forward to seeing many of you this week.<\/p>\n<p>Happy Running,<\/p>\n<p>Sarah<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rule of 6 is in &#8211; groups runs and track are back! There are lots of exciting group runs happening on Tuesday already, but if you want to incorproate a session on Tuesday, this week is another progression run. There are also still some slots left for the 19:20 track session on Thursday as well [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":869,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-867","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\/867","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=867"}],"version-history":[{"count":1,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/867\/revisions"}],"predecessor-version":[{"id":871,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/867\/revisions\/871"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/869"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=867"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=867"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}