Hello and welcome to the Thoroughbred RunCast. My name is Jake Schmitt, I am the Co-Founder of Thoroughbred Run Studio.While it's our desire to physically run with you every single time you want to head out for a run, we know that's not always possible. This guided Thoroughbred Workout is for you to take us with you outside on the bike path, trails, or even on your own treadmill! Most of these workouts will sound very similar to our Thoroughbred workouts we do inside. Every single run will begin at your easy pace, using the first few minutes to warm up your legs and get ready for work. We will move into strides, 15 – 20 second accelerations, then head into the full workout from there. Conveniently, TEMPO pace outside is the same as it is inside, the effort you can sustain for roughly 1 hour, it’s your medium effort, if we ask you to run as little faster than tempo YOU SHOULD be able to, if we ask you to slow down you will happily do so. Important to remember, while you do in fact have a "tempo pace" it is highly encouraged for you to focus on effort. Effort is always repeatable, pace is not always repeatable. Especially if you are dealing with the elements outside, wind, soft trail surface, slight inclines, you name it! So, remember focus on effort over pace.During these RunCast workouts, the most noticeable difference will be the recovery between efforts, we’re not on treadmills, so no 15s standing rest, the rest will be a little longer. We will use a combination of standing rest, shuffle recovery where you are basically at float speed jogging/walking, and easy pace that same effort you began your warm up at. If at any point you don’t know exactly what to do, but you’re running, then you’re probably A OK. All right! Without further ado, let’s go for a run!