Welcome to this recording. Quick brief out. The brief about our easy session for the week. So there's controls, there we go. It's a feel good session. So by that, I mean that you should leave the session with either the same energy that you started, or you actually feel better for moving and using your body. So we're not depleting the session throughout this session. We actually want to leave with either the same energy, or even more energy. So we're actually working in rather than working out. And that's the focus for this session and it allows us to absorb the Tuesday session, which was a solid session. And it prepares us for Saturday, which is our main session of week, which is a really big session. So really important that we trust the process with this one and make sure that you do feel good at the end of it. We've got a simple 40 seconds, jog 22nd walk, five minutes just to get the body going. There's no high speed running on a change of direction in this session. So no need to do a long winded warm up, or make sure that we're looking after your time during the festive season. So you can focus on what's really, really important for today. It's straight lines, easy steady state running. Then we've got three, five minute blocks, where we start with a 15 second walk, we then transition to a 30 second jog, and then we transition from jog to a high speed effort. So 15 seconds, where you focus on your first three steps to transition out of that jog pace and your feet start to leave the ground a lot more as you're generating more force and driving into the ground with your 15 second high speed effort. That rounds out to be one minute, and we've got five of those. Your choice of recovery in between sets, and we've got three sets to give us a total of 20 minutes of program to running here. And then if you have a couple minutes in between, should take longer than 30 minutes in total for this running session. Then the different programs that you're in will have different focuses. So maintainers have got a recovery session to complete. The gainers have got an extra trunk session to develop your body armor, reduces a good and extra metabolic conditioning session. So make sure that you follow the extra work that is programmed in there. Hope this helps. If you have any questions or queries, make sure to reach out by the team builder app. Thank you.