{"id":1240,"date":"2016-01-20T17:23:18","date_gmt":"2016-01-20T17:23:18","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1240"},"modified":"2016-02-28T17:27:55","modified_gmt":"2016-02-28T17:27:55","slug":"beginners-week-20-20-jan-2016","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/","title":{"rendered":"Beginners Week 20:  20 Jan 2016"},"content":{"rendered":"<p>Week 20?? \u00a0Holy cow &#8211; how did we get here already? \u00a0You guys ROCK after last week\u2019s full-on 60 minutes. \u00a0We coaches knew you could do it and you proved us right. \u00a0We hope it wasn\u2019t as bad as you had feared. \u00a0We have one more week of 60 minutes and then we start moving that needle forward.<\/p>\n<div class=\"\">\n<div class=\"\">We have revised the training plan since the race is a week later than the original plan anticipated. \u00a0<a href=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/02\/Beg2015-16rev.pdf\">I am attaching it here<\/a>. \u00a0You\u2019ll see that we have noted the weeks that we will do some of our iconic training runs so mark your calendars! \u00a0Before then we will plan some good runs including one to Borough Market before ASL\u2019s February break. \u00a0As always, if you have any questions about the training plan, please ask any of us!<\/div>\n<div class=\"\"><\/div>\n<\/div>\n<div>\n<div class=\"\"><\/div>\n<div class=\"\">In the meantime, let\u2019s review those bullet points from last week:<\/div>\n<div class=\"\">\n<ul class=\"MailOutline\">\n<li class=\"\">You should be running 3 times per week now<\/li>\n<li class=\"\">The Tuesday run should be about 45 minutes and the weekend run should be about 30 minutes<\/li>\n<li class=\"\">It is OK to break up into smaller pace groups on your weekend and Tuesday runs but it is normal for pace groups to ebb and flow from week to week<\/li>\n<li class=\"\">Bring water for the Thursday runs<\/li>\n<li class=\"\">Eat something before the Thursday runs<\/li>\n<li class=\"\">The Thursday run is SLOW<\/li>\n<\/ul>\n<div class=\"\">I\u2019ve added one on to the end &#8211; the Thursday run should be SLOW. \u00a0As we run for longer times, we will be puling all of you back a little. \u00a0Running slowly builds your body and muscles in a different way. \u00a0I will send our founder, Paula\u2019s, lengthy description of that next week once we start lengthening &#8211; get ready.<\/div>\n<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">Here\u2019s our route for the week &#8211; a version of one of the regular runs we do in the M\/W\/F group &#8211; Kensal Rise:<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><span class=\"\">Go out Circus\/Hall\/Sutherland until it hits Harrow. \u00a0Take a right on Harrow to the intersection with Elgin. \u00a0Go left over the bridge and enter the canal. Go west on the canal and exit at Ladbroke Grove. \u00a0Take a right and run to Kilburn Lane where you go right and follow the road as it becomes Carlton Vale then Carlton Hill. \u00a0Go right on Abbey Road and left on Hall back to Starbucks.<\/span><\/div>\n<div class=\"\"><\/div>\n<\/div>\n<p><img decoding=\"async\" class=\"Apple-web-attachment-container\" src=\"cid:81741494-0BE0-447E-BC6E-FBB28C3DF451@lan\" alt=\"Screen Shot 2016-01-19 at 11.34.11 PM.png\" name=\"Screen Shot 2016-01-19 at 11.34.11 PM.png\" \/><\/p>\n<div class=\"\"><\/div>\n<div class=\"\"><\/div>\n<div class=\"\">See you on Thursday!<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Week 20?? \u00a0Holy cow &#8211; how did we get here already? \u00a0You guys ROCK after last week\u2019s full-on 60 minutes. \u00a0We coaches knew you could do it and you proved us right. \u00a0We hope it wasn\u2019t as bad as you had feared. \u00a0We have one more week of 60 minutes and then we start moving &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Beginners Week 20:  20 Jan 2016<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1240","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginners Week 20: 20 Jan 2016 - Beginners<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginners Week 20: 20 Jan 2016 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Week 20?? \u00a0Holy cow &#8211; how did we get here already? \u00a0You guys ROCK after last week\u2019s full-on 60 minutes. \u00a0We coaches knew you could do it and you proved us right. \u00a0We hope it wasn\u2019t as bad as you had feared. \u00a0We have one more week of 60 minutes and then we start moving &hellip; Continue reading Beginners Week 20: 20 Jan 2016\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2016-01-20T17:23:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-02-28T17:27:55+00:00\" \/>\n<meta property=\"og:image\" content=\"\" \/>\n<meta name=\"author\" content=\"wrwlondon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"wrwlondon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/\",\"name\":\"Beginners Week 20: 20 Jan 2016 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"datePublished\":\"2016-01-20T17:23:18+00:00\",\"dateModified\":\"2016-02-28T17:27:55+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Beginners Week 20: 20 Jan 2016\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/\",\"name\":\"Beginners\",\"description\":\"Learning to run one step at a time\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/womenrunningtheworld.com\/beginners\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\",\"name\":\"wrwlondon\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"caption\":\"wrwlondon\"},\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/author\/wrwlondon\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beginners Week 20: 20 Jan 2016 - Beginners","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/01\/20\/beginners-week-20-20-jan-2016\/","og_locale":"en_US","og_type":"article","og_title":"Beginners Week 20: 20 Jan 2016 - Beginners","og_description":"Week 20?? 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