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What do all the letters and numbers mean?
No Boundaries has 7 pace groups to choose from. Advanced is all running, no walking. The P and N groups intervals and paces vary. We start each session with more walking, less running and a little slower average pace but as the session progresses the running intervals increase and walking decreases and avg pace increases. Within both the P group/N group there are two "sub" groups. N1, N2 & P1 & P2.
EXAMPLE PACE GROUP NAME & INTERVALS
N2 12-13 mpm R5W2, R8W1
N2 = Start out running for 5 minutes and walking 2 minutes with the average pace being 12-13 mpm (miles per minute). At the end of the session you would be running 8 minutes, walking 1 minute intervals.
We also have a 15:30 group who run 15 seconds and walk 30 seconds and those intervals never change over the course of the session. And we have a great walking group!