I wanted to run this morning, but I woke up in an "eh" mood for it. It was cold and damp outside, so the weather was majorly de-motivating. I thought I could go to the gym, but then why not just do Spinning? (I can tell you why: Because there would be a substitute who never gets us out of the saddle. Lame.)
Fortunately, Lindsay at The Lean Green Bean had just posted her recap for the week, and in it, she shared a great 4-mile run, that she reports using when she wants to cover 4 miles but isn't in the mood to run fast. Sounded like me this morning! See her workout here:
Perfect. I wanted to run about 4 miles anyway, and, since I know that I'm capable of 3 miles steady at 6.0 mph, this should be right at my fitness level. I jotted down the outline and hopped off to the gym.
I did tweak it a little bit, turning Mile 2 into a sandwich rather than intervals, and I increased the speed on the intervals in Mile 3, which I really liked. Also went rogue for Mile 4.
My run ended up looking more like this:
SO GREAT! I worked up a sweat without overworking myself. My heart rate was up almost the whole time--you can see when I was at 4.0 long enough to recover during Mile 2's sandwich. My average heart rate was 171 beats per minute, and my maximum was 195; I torched 415 calories in 43 minutes!
After the third mile (in 31:30), I was so pleased that I decided to take the last mile at my leisure, letting my music dictate my runs and walks. I want to thank Lindsay for sharing her routine; the constant change prevented boredom and really made the run go by so quickly! It was fun. I would definitely do this workout again!
Have you switched up your walking or running routine, or do you stick to the same pace or interval plan? If you're in a rut or not in the mood one day, DARE YOU to try this -- or another -- 'shaken up' workout! If you've got fun ideas to share, please do!
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| Source: Lindsay |
Fortunately, Lindsay at The Lean Green Bean had just posted her recap for the week, and in it, she shared a great 4-mile run, that she reports using when she wants to cover 4 miles but isn't in the mood to run fast. Sounded like me this morning! See her workout here:
Perfect. I wanted to run about 4 miles anyway, and, since I know that I'm capable of 3 miles steady at 6.0 mph, this should be right at my fitness level. I jotted down the outline and hopped off to the gym.
I did tweak it a little bit, turning Mile 2 into a sandwich rather than intervals, and I increased the speed on the intervals in Mile 3, which I really liked. Also went rogue for Mile 4.
My run ended up looking more like this:
SO GREAT! I worked up a sweat without overworking myself. My heart rate was up almost the whole time--you can see when I was at 4.0 long enough to recover during Mile 2's sandwich. My average heart rate was 171 beats per minute, and my maximum was 195; I torched 415 calories in 43 minutes!
After the third mile (in 31:30), I was so pleased that I decided to take the last mile at my leisure, letting my music dictate my runs and walks. I want to thank Lindsay for sharing her routine; the constant change prevented boredom and really made the run go by so quickly! It was fun. I would definitely do this workout again!
Have you switched up your walking or running routine, or do you stick to the same pace or interval plan? If you're in a rut or not in the mood one day, DARE YOU to try this -- or another -- 'shaken up' workout! If you've got fun ideas to share, please do!
That sounds like a lot of fun, maybe I would be able to do the treadmill more if I mixed it up a bit
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