WEEK 6

VIDEO RECAP!
This weeks hashtag: #ENDINGSANDBEGINNINGS ("The old must be released so the new can enter.")

NEWS
- Sunday Charity Run recap, celebrations and thanks!
- Mark your calendars for this Sunday at 7pm. Facebook live music trivia and prize draw. (details in video)
- Get your checkmarks in by Friday for them to count towards the draw. 
- Change to the calendar. This Wednesday is a group run. Sunday is a solo run.

Wednesday / Group
- Groups posted on Wednesday.
- Fast finish run. Run first portion of the run, easy paced on flat greenway. Last 10-20min at tempo pace. 85-87% MHR.

Sunday / Solo Run
Maintenance Mode Runners
15km - 90min
25k & 50k - 2hrs

Build Runners
You have two training options to choose from.
1. Back to back challenge on Saturday and Sunday. Volume spread over two days.
2. Longer run on one day.

COACHE’S NOTES:
This week I pull an oracle card and read the message chosen for week 6. #endingsandbeginnings

LEARN:  NUTRITION
- video posted with nutritional information
- fueling information posted on the website blog to help you get more out of your training and recovery.