Let's just start moving together. We are mostly at a level 1 effort for a nice long warmup and cool down and in between those, we play with some level 2 surges.

Tomorrow's the day! Coach Dana gets you pumped for the NYC Marathon with this 10 min shakeout run. Visualize the course and get motivated with entertaining tunes!

Twenty minute power walk, focusing on active recovery and holding effort Level of 2. This walk is perfect for an active recovery day or if you just want to move your body without any intervals. Lets go!

Run/Walk intervals are great workouts for beginners. TJ will get you moving, and the music will make you feel good (hip hop, pop)