Great Challenging Workout 10k to Half Marathon Training

Tonight at Champion Running Group come out to Ala Moana Beach Park at 5:30pm (behind the tennis courts, mountainside/diamond side) for a dynamic warm-up followed by a 2 mile hard interval (13-14 min if you don't have a GPS) at 10k to half-marathon goal pace, then at the 2 mile mark perform a 1/4 mile hard pick-up under 5k pace. Recover after this is straight into a 4 minute run at a moderate (not easy) pace, then repeat the prior 2-mile repeat with the 1/4 mile pick-up at the 2 mile mark. Make sure you perform a 10 minute cool-down jog and some static stretching afterwards. I will not be able to make it to the group tonight, so the long-time attendee's will put everyone through the workout with ease. Thank you everyone for your hard work, I'm always proud of everyone ever week for your effort and amazing attitudes! Word of inspiration: No matter the circumstances or setbacks that seem to creep up recently in your life or training...Stay in FAITH that God is still with you and He is FAITHFUL to see you through it. Things can work out for your good. The Word of God reminds us... "And we know that all things work together for good to those who love God, to those who are the called according to His purpose." Roman's 8:28 If you have faith in God and you love Him, He is working on your behalf behind the scenes. He has your back even when you cannot see it. He has a purpose for you. Will you choose to put your faith in Him today? He knows your future because He created you and has a plan! Have a great day! - Coach Nate