We will work with both longer, distance based sessions, as well as some with intervals.
The distance practices are meant for slow running, building endurance and stamina. This will (maybe) allow you to chat a bit with your teammates.
The intervals days will incorporate running technique, and a variety of different types of intervals. They can be time based, distance based, hill sprints, or you name it. These workouts can be challenging, so it is important to listen to your body, and only go as fast and far as you are ready for.
* Some sort of running watch. It does not have to be gps based, although many people find that to be helpful.
* Water bottle