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RE: Friday afternoon end of week run (update week 8 day 5)
If someone has never run before, then you very well might be able to apply a formula like this. At least for conversational purposes. Have you considered signing up for a race? You might be surprised what you can do when you are all geared up and nervous, and surrounded by other people. I am certainly not suggesting you go out and get hurt, but it might be something to consider.
It's a good plan 😎 i've been thinking about this some more, I'll write about it in next week's results.