In today's session, we will be doing 1 minute intervals throughout the whole session. 
In between intervals, you'll have 10 seconds of rest and we do 4 blocks of 4 minutes.

Throughout, we will talk about body position, engaging your core while running and managing your breathing. 
If you struggle with connection to your core and your breath, this pilates breath session might be useful to help. 
https://youtu.be/cnAx1rj8D9o

In this week's session, we are adding to the challenge. Once again, a reminder of the format: You can engage in these sessions either as a runner or as a walker. If you are already a runner and you want to get some speed work in so that your overall run pace is faster, then you can use these sessions just like walkers do when they want to begin running. During the speaking only segments, you will work at your easier/recovery pace. When the music starts, you engage in your 'working' pace. For some of you, this might be a slow jog, for others, it might be a brisk walk. OR your recovery pace might be a zone two run while your working pace during the intervals might be your zone 3 pace to push your limits. 
We begin with 5 minutes of a warm up (that might be a walk or slow jog). 
You can do the drills pictured here ahead of the session: https://youtu.be/SJYCsAuu-Eo
From there, we are going to discuss running zones and how they relate to your heart rate. 
We will do some run intervals over 20, 40 & 60 seconds to illustrate the difference in pacing and effort levels so that we can begin to get an understanding of what 'heart rate zones' feel like. The working set in today's session is 20 minutes with a slightly higher intensity compared to last week. Let's go! 

In todays session, we return our attention to breathing and rate of perceived exertion - 
But, we also begin to look at foot fall. Which point of your foot is in contact with the ground. Are you heel striking or landing on the midpoint? 

In today's session, we are going to go a little longer in our working set - jogging for 20 seconds x 15 reps. 
If you are aiming to improve your 5k time and you want to work on speed, you can do this short interval session as a jog/ with a slightly faster run. Watch the video here for your warm up https://youtu.be/quLwOpP-as0

The 'Run With Me' series is designed for you to pop your AirPods in and follow along for a run. 
The first 5 minutes are an easy warm up followed by 10 minutes of a working set. 
The final 15 minutes is an easy walk to warm down. Each week we will bring you closer to your goal of running for 30 full minutes. 

If today's session was too easy for you - you can repeat the working set x 2 to give yourself 20 minutes of work. You can choose to work as hard or as easy as you like. If you are already running and want to run faster - then you can start this session at a jog - for the 10 second intervals, push your pace so that you are working a little bit harder. 

In today's session, I will introduce you to RPE - or Rate of Perceived Exertion. 
On a scale of 1-10, how hard do you anticipate this session to be? If 1 was the easiest session you ever did with 10 being the most difficult? 

In the meantime - I promised that I would leave a mobility session in the show notes - so here you go.....
https://youtu.be/STkk-vL-e7E