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REACH NEW GOALS WITH THE Y   12 Week Corporate Cup 10K Training Plan YMCA OF GREATER OMAHA  Welcome to the run  walk train...
TRAINING PLAN KEY W   walk  S   sprint  J   jog  conversational pace   CD   cool down  R   run  more challenging to hold a...
TRANSITION QUALITY TRAINING  LONGER INTERVALS WEEK DAY 1  DAY 2  7  Rest  Flat Route WU  W1 min   J4 min Q  3x  R8 min   W...