{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/5e8cf6be270cf63b0d89588a/5fd7729cb86bd10ade8fb90e?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Progressing through the paces","description":"<p>Welcome to another session of run-coaching in your ear. This week we're progressing through the paces, as we shorten the reps. Starting with 9 minutes, 7, 5, 3, and 1, all with 2 mins rest in between.</p><p><br></p><p>Listen out for lots of chat in the intervals about training in the winter (as well as lots of huffing and puffing through the reps)</p><p><br></p><p>Warm up starts at about 4 minutes</p><p>Session starts at about 10 minutes</p><p><br></p><p>Take care</p><p><br></p><p>Steve</p>","author_name":"Steve Hobbs"}