Jules Syb | Physical Therapist | Hybrid Athlete on Instagram: "Steal this running framework ↓ If you can only run three times per week, this structure gives you a solid balance: easy runs for building your aerobic base, long runs for endurance, and speed work for pace development. The framework: - Easy run: 20-40min at RPE 4-5, conversational pace - Long run: 50-90min, build gradually, optional tempo block - Speed session: 6-10× 400-800m @ RPE 8-9, 90sec-2min rest To get the most out of it, you’

The U.S. will reduce flight capacity by 10% at 40 major airports in light of the government shutdown. We’ve compiled a map of all airports affected. #GovernmentShutdown #AirTravel #AviationNews #FlightDelays #USAirports Journalist: Samuel Asher