Thanks again for the great turn-out last week! This week we will head out along Mill Bay Rd for a nice 'n' easy out-and-back route. Please wear clothing with good visibility since there is more traffic along Mill Bay Rd compared to last week's route. I am happy to lend out my extra armbands!
Now that we have a better idea of people's paces, we will split up into three groups—run, run/walk, and walk.
RUN: Head out onto Mill Bay Rd, and just keep on runnin' until you hit the ferry terminal. Turn around and come back to the shop for a full 10K workout.
RUN/WALK: Within Run/Walk, we will offer two options. You can choose to do six sets of a 6:1 interval (6 min running and 1 min walking) for a 42 min workout, or ten sets of a 2:1 interval for a 30 min workout. The run pace is easy—you should be able to carry on a conversation without too much difficulty.
WALK: Like the runners, just head out along Mill Bay Rd for a brisk 15-20 min before turning around to come back to the shop for a group stretch!