In this week's session, we are adding to the challenge. Once again, a reminder of the format: You can engage in these sessions either as a runner or as a walker. If you are already a runner and you want to get some speed work in so that your overall run pace is faster, then you can use these sessions just like walkers do when they want to begin running. During the speaking only segments, you will work at your easier/recovery pace. When the music starts, you engage in your 'working' pace. For some of you, this might be a slow jog, for others, it might be a brisk walk. OR your recovery pace might be a zone two run while your working pace during the intervals might be your zone 3 pace to push your limits. 
We begin with 5 minutes of a warm up (that might be a walk or slow jog). 
You can do the drills pictured here ahead of the session: https://youtu.be/SJYCsAuu-Eo
From there, we are going to discuss running zones and how they relate to your heart rate. 
We will do some run intervals over 20, 40 & 60 seconds to illustrate the difference in pacing and effort levels so that we can begin to get an understanding of what 'heart rate zones' feel like. The working set in today's session is 20 minutes with a slightly higher intensity compared to last week. Let's go!