Warm-up: 
Dynamic Stretches (video attached)
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery

Workout:
9-minute EZ Run Pace (with Surprises!)
1-minute Pace Switch

Beginner: 2 sets (20-minutes then skip to cool-down)
Intermediate: 3 sets (30-minutes then skip to cool-down)
Advanced 4 sets (40-minutes total)

Cool-down:
5:00-minute walk
Static Stretches (video attached)

Warm-up: 
Dynamic Stretches 
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery
5:00-minute EZ pace walk, run, run/walk, or jog

Workout:
1 minute PUSH with 1 minute Recovery

Beginners 3 sets
Intermediate 5 sets
Advanced 10 sets

then, 5:00-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery

Cool-down:
5:00-minute walk
Static Stretches 

Warm-up:

Dynamic Stretches 

5:00-minute walk

10-minute EZ pace walk, run, run/walk, or jog

5-minute drills - :20-sec strides with :40 recovery

5:00-minute EZ pace walk, run, run/walk, or jog

Workout:

9-minutes Incline or Progression work consisting of

4 minutes at incline 6-7% or RPE 6-7  

3 minutes at incline 7-8% or RPE 7-8

2 minutes at incline 8-9% or RPE 8-9

1-minute recovery

Beginner: 1 sets (10-minutes then skip to cool-down)

Intermediate: 2 sets (20-minutes then skip to cool-down)

Advanced 3 sets (30-minutes total)

Cool-down:

5:00-minute walk

Static Stretches 

Warm-up:
Dynamic Stretches 
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery
5:00-minute EZ pace walk, run, run/walk, or jog

Workout:
2-minutes at 10k race pace
1-minute recovery

Beginner: 5 sets (15-minutes then skip to cool-down)
Intermediate: 7 sets (21-minutes then skip to cool-down)
Advanced 10 sets (30-minutes total)

Cool-down:
5:00-minute walk
Static Stretches 

Camp Runamuck starts Monday, June 1, which means it is almost time to pack your provisions, meet your cabin mates, and officially start running amuck.

This will be our quick camp counselor walk-through so you know exactly how the month will work, what counts, how to participate, and how to be eligible for weekly prizes and the grand prize.

We’ll cover:

✨ how Challenge Hound tracking works
✨ why this is intentional movement, not step counting
✨ how camp miles and activity conversions work
✨ how cabin placement and cabin participation will work
✨ what Campfire Corner is
✨ what you need to do each week for prize eligibility
✨ what to expect during Week 1

Here’s the big-picture camp map for June:

Week 1: Pack Your Provisions
We’ll focus on pre-workout fuel and hydration so you’re not asking your body to move through summer heat on coffee, vibes, and wishful thinking alone.

Week 2: Protein at the Picnic Table
We’ll focus on adding protein to support recovery, strength, energy, and staying power.

Week 3: Fiber on the Trail
We’ll focus on adding fiber, plants, color, and gut-supportive foods that help your body feel better from the inside out.

Week 4: Snack Shack Strategy
We’ll focus on snack planning, meal planning, and real-life food structure for busy summer days, travel, late dinners, office chaos, and “oops, I forgot lunch” moments.

Final 2 Days: Campfire Carryout
We’ll pull it all together and decide what habits you want to take with you after camp.

Movement-wise, Camp Runamuck is about intentional movement, not chasing daily steps.

To be eligible for weekly prizes, you’ll need:

1. At least 150 minutes of intentional movement for the week
2. A reply to the weekly Campfire Corner prompt
3. Encouragement for at least 2 fellow campers in that thread

Campfire Corner will be posted every Friday, and you’ll have until Sunday at 11:59 PM ET to complete your check-in.

This challenge is flexible, but it is not passive. Your cabin mates are counting on you to show up, move with intention, check in, and bring your version of camp spirit.

You do not have to be perfect.
You do not have to be fast.
You do not have to do everything.

But you do need to participate.

Extra miles. Extra sparkle. Extra fun.

Warm-up:
Dynamic Stretches 
5-minute walking warm-up
10-minute EZ RPE 3-4
5-minute 20/40 strides

Workout:
1-minute Push
1-minute Recovery
2-minute Push
1-minute Recovery
3-minute Push
2-minute Recovery
2-minute Push
1-minute Recovery
1-minute Push
1-minute Recovery
Repeat 3x

Cool-down:
5-minute walk
Static stretches 

Warm-up:
Dynamic Stretches 
3-minute walk
10-minute EZ run pace
5 sets of 20/40 strides

Workout:
3-minute Tempo RPE 6-7
5-minute Conversation RPE 4-5
1-minute Recovery RPE 2-3

4-minute Conversation RPE 4-5
3-minute Tempo RPE 7-8
2-minute Recovery/Conversation RPE 3-4

1-minute PUSH RPE 8-9
1-minute Recovery/Rest RPE 1-3

Cool-down:
2-minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
5-minute walk 
10-minute EZ jog or run 

Workout: 
4 minutes of HARD Effort at RPE 8-9
3 minutes of Recovery (Full Rest or Light Walk)
Repeat 4x 

then, 
6 sets of  1:30-minute hill repeats at hard effort, Incline 4% or higher, 1-minute Rest at 1%  

Cool-down:
2-minute walk
Static Stretches 

Warm-up:
5:00-minute walk at 1%
10-minute Light Jog at 2%

Workout:
10 sets of
1:30-minute hill repeats at hard effort, Incline 4% or higher
1-minute Rest at 1%

Cool-down:
5:00 minute walk at 1%

Warm-up:
Dynamic Stretches 
5-minute walk
10-minute EZ jog or run

Workout:
4 minutes of HARD Effort at RPE 6-8
3 minutes of Recovery (Full Rest or Light Walk)
Repeat 4x

Cool-down:
2-minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
5-minute walk 
5-minute light jog

Hill Work-out:
8 sets of - 
2:00 uphill (5-8% incline)
1:00 recovery walk or light jog

5:00 light jog

Hustle Work-out:
8 sets of 
1:00 minute Push
1:00 minute Recovery

Cool-down:
5-minute walk or light jog
Static Stretches 

Warm-up:
Core of Choice 
5:00-minute walk
10:00 minute light jog
5 sets of 20/40 strides

Workout:
1-minute at 200-meter pace RPE 8-9
1-minute recovery RPE 1-3
Repeat 10x

Cool-down:
5:00-minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
5-minute walk 1% incline RPE 2-4
5-minute jog 1% incline RPE 3-5

Workout: Hill or Incline Repeats
Ten sets of 60-second uphill repeats at RPE 7-8 with 2 minutes recovery walk or jog

On the treadmill, both work and recovery are at the incline for the set.

If outside, go up for 60 seconds at RPE of 7-8 and then jog back down for 2 minutes.

Set 1-3 at 3%
1 minute at push pace
2 minutes recovery

Set 4-6 at 4%
1 minute at push pace
2 minutes recovery

Set 7-9 at 5%
1 minute at push pace
2 minutes recovery

Set 10 at 6%
1 minute at push pace
2 minutes recovery

Note: Focus on effort, not pace, when running these repeats. Set a mark on the first repeat and aim to match or better it for the rest of the workout. Also, pay attention to how you’re moving up the hill! Focus on maintaining good form from start to finish: upright posture.

Cool-down:
5-minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches 
3-minute warm-up walk or jog

Workout:
Rising
10-minute Conversation Pace
20/40 strides x4
1-minute to reset

Relentless
5-minute tempo PUSH
2-minute rest
5-minute tempo PUSH
2-minute rest

Radiant
8 sets of 1-minute PUSH and 1-minute Rest

Cool-down:
2-minute walk or light jog
Static Stretches 

Warm-up:
Dynamic Stretches 
3:00-minute walk at 1%

Workout:
3:00 at 3%
1:30 at 6%
1:00 at 9%
:30 Recovery at 1%
Repeat 4x

Cool-down:
3:00-minute walk at 1%
Static Stretches 

Warm-up:
Dynamic Stretches 

Workout:
30-minute Easy, Fun fartlek puts you in charge of Santa's Sleigh and has you singing along with speed pickups and recovery intervals. 

Cool-down:
Static Stretches 

Warm-up:
Dynamic Stretches (video attached)

Workout:
30-minute Easy, Conversation Pace RPE 3-5
This easy, conversation-paced run features history and facts about Hanukkah, along with a few "dreidel" dashes woven in to help you pick up the pace and increase your cadence.

Cool-down:
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
3:00 minute warmup RPE 2-3

Workout:
2:00 Conversation Pace RPE 3-5
4:00 Tempo RPE 5-7
Repeat 4x

Cool-down:
3:00 minute cool-down RPE 2-3
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk RPE 1-3

Workout:
5 sets of:
:30 sprints RPE 8+
1:30 recovery/light jog RPE 2-4

5 sets of:
3:00 minute tempo RPE 6-7
1:00 minute recovery/light jog RPE 2-4

5 sets of:
:30 sprints RPE 8+
1:30 recovery/light jog RPE 2-4

then,
13-minute Conversation Pace RPE 3-5

Cool-down:
2:00-minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)

Workout:
30-minute Easy, Conversation Pace RPE 3-5

This workout includes some fun 'icebreaker' trivia for you to keep in your parka pockets for those mandatory holiday engagements you will be attending.

Additionally, I've added in a few optional pace party pop-up surprises to keep you engaged from start to finish!

Cool-down:
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
8:00 minute EZ Pace (RPE 3-5)

Workout:
4 sets -
:20 at Swiftmas Sprint RPE 9+
1:40 Rest/Recovery RPE 1-3

3:00 minute Light Recovery Jog (RPE 2-3)

4 sets -
:20 at Swiftmas Sprint RPE 9+
1:40 Rest/Recovery RPE 1-3

Cool-down:
3:00 minute EZ Pace (RPE 3-5)
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)

Workout:
30-minute Easy, Conversation Pace RPE 3-5

This workout has an optional trivia-style choose-your-own-adventure with pickups, strides, squats, walking lunges, and even some fun (s)elfie time. 

Cool-down:
2:00-minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
3:00-minute walk

Workout:
5 sets -
3:00 at Conversation Pace RPE 3-5
1:00 at Tempo Pace RPE 6-7
:30 at Swiftmas Sprint RPE 8+
:30 Rest/Recovery RPE 1-3

Cool-down:
2:00-minute walk
Static Stretches (video attached)

Welcome to the Festive Fitmas Confetti Countdown!
Here’s everything you need to make the most of the challenge:

🎄 How the Challenge Works

• You’ll get a daily email with your Festive Fitmas “exercise confetti” — quick, fun, add-on movement moments.
• I’ll also post each day’s prompt inside the Extraordinary League community here.
• These confetti moves are not a training plan — sprinkle them in whenever it feels good and modify any movement as needed.

🎧 Weekly Audio Workouts

Every week, you’ll receive:
 • 1 Holiday-themed 30-minute workout
• 1 Taylor-Swift-themed 30-minute workout
Use them for runs, walks, treadmills, ellipticals, or any cardio setup you love.

🎅 RPE Scale (Rate of Perceived Elf-fort)

Use the Holiday RPE chart in the episode notes to adjust intensity for YOU.
 From “Cocoa Pace” to “Mariah Carey Is Playing RUN,” you pick your sparkle level.

Find it here.

📸 Share the Joy + Win Prizes

Post your sweaty (s)elfies and holiday wins with:
 #festivefitmas2025 #extraordinaryleague #confetticountdown
and tag @leaguecoachchristine for pop-up prize entries.

🎁 Community + Support

Come hang out inside the Extraordinary League for encouragement, accountability, and daily cheer. This is where the holiday magic happens.

✨ Final Reminder

Move how you can.
Modify anything.
Celebrate micro-wins.
Let perfection sit this one out.
You’re here to sparkle — not stress.

I’m so grateful you’re part of Festive Fitmas. Let’s sleigh this season together! 🎄✨

Warm-up:
Dynamic Stretches 
3:00-minute walk

Workout:
10:00 minutes at RPE 3-4
7:00 minutes at RPE 5-6
5:00 minutes at RPE 6-7
2:00 minutes at RPE 7-8
1:00 minute at RPE 9-10

Cool-down:
2:00-minute walk
Static Stretches

Warm-up: 
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minutes EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 
5:00-minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
3:00 minute walk at 1%

Workout:
3:00 at 3%
1:30 at 6%
1:00 at 9%
:30 Recovery at 1%
Repeat 4x


Cool-down:
3:00 minute walk at 1%
Static Stretches 

Warm-up: 
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minutes EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 
5:00-minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
3:00 minute walk

Workout:
2:00 Conversation Pace
4:00 Tempo
Repeat 4x

Cool-down:
3:00 minute walk
Static Stretches

Warm-up: 
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minutes EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 
5:00-minute walk
Static Stretches 

Warm-up: 
Dynamic Stretches (video attached)
3:00 minute walk

Workout:
5 sets - 
3:00 RPE 3-5
1:00 RPE 7-8
:30 RPE 9+
:30 Rest/Recovery

Cool-down: 
2:00 minute walk
Static Stretches (video attached)

Warm-up: 
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minutes EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 
5:00-minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down:
5:00-minute walk
Static Stretches 

Warm-up:

Dynamic Stretches 

3:00 minute walk

Workout:

3:00 Conversation Pace

3:00 Tempo

Repeat 4x

Cool-down:

3:00 minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/2lCzDuO5JAaX5Iy1JdWS22?si=IqS7VrQAS6ekmcLz7CD8iw

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/2lCzDuO5JAaX5Iy1JdWS22?si=IqS7VrQAS6ekmcLz7CD8iw

Warm-up:

Dynamic Stretches 

3:00-minute walk

Workout:

10:00 minutes at Conversation Pace

7:00 minutes at Tempo

5:00 minutes at Lactate Threshold

2:00 minutes at Anaerobic

1:00 minute at PUSH

Cool-down:

2:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/5VHLLgqhWkS7qoF2zk6ivd?si=_4KSkZsoT82Sbjg1sLQHuA

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/5VHLLgqhWkS7qoF2zk6ivd?si=oAwDJgyJQ5ayllFGQX_rew

Warm-up:

Dynamic Stretches

3:00-minute walk

Workout:

3:00 minutes at Tempo

30-sec PUSH

30-sec Recovery

Repeat 6x

Cool-down:

3:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/2z7dQVtyIPrcJ0G62XW3ul?si=4GXNX0CJT3ythqZXcgADbg

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/2z7dQVtyIPrcJ0G62XW3ul?si=4GXNX0CJT3ythqZXcgADbg

Warm-up:

Dynamic Stretches 

3:00-minute walk

Workout:

3:00 at Tempo

1:30 Recovery

1:00 Push

:30 Recovery

Repeat 4x

Cool-down: 

3:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/0ychYnYy1rHC053a0ZJE05?si=qBYdXmMJTiSMbkeXuQEPKQ

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Spotify Playlist: https://open.spotify.com/playlist/0ychYnYy1rHC053a0ZJE05?si=Nr9cGkRaRRulhaXMO1TbaA

Warm-up:

Dynamic Stretches 

3:00-minute walk

5:00-minute light jog

Workout:

1:00 minute Push

1:00 Recovery

then,

30-sec strides with 30-sec recovery x5

Cool-down:

2:00-minute walk or light jog

Static Stretches 

Playlist: https://open.spotify.com/playlist/2VfkzLNdiZDMDkBgWqi3Cp?si=DW7MCO66TgWe7beroLy78Q

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Spotify Playlist: https://open.spotify.com/playlist/2VfkzLNdiZDMDkBgWqi3Cp?si=2mteEWAiSa2Zkt5UXhT-6g

Warm-up:

Dynamic Stretches 

3:00-minute walk

Workout:

5 sets -

3:00 minutes Conversation Pace

1:30 Hot Rod PUSH

:30 Rest/Recovery

Cool-down:

2:00-minute walk

Static Stretches

Spotify Playlist: https://open.spotify.com/playlist/0AUBoMwrntnkmG7T9xVZmG?si=hBJJ7lRPQn2p3oP2e5nCrw

Warm-up: 

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Spotify Playlist: https://open.spotify.com/playlist/0AUBoMwrntnkmG7T9xVZmG?si=1UPASmkcRxydEQhRMsZWqQ

Warm-up:
Dynamic Stretches 
5-minute warm-up walk

Workout:
35-minute light zone 1 walk or recovery run/walk or recovery run

Cool-down:
5-minute walk
Static Stretches 

 Warm-up:
Dynamic stretches 
5-minute walk or light jog

Workout:
5-minute Conversation Pace (RPE 3-4)
4-minute Lower Tempo (RPE 5-6)
3-minute Higher Tempo (RPE 6-7)
2-minute at 1600m Race Pace (RPE 8-9)
1-minute PUSH (RPE LETS GO!!!)
2:30 Rest (Full Recovery, walk, or light jog)
Repeat,

Plot Starters - 2 sets

Pace Makers - 3 sets

Chapter Champs - 4 sets

Cool-down:
5-minute walk or light jog
Static Stretches (video attached)

Warm-up:
Dynamic Stretches 
5-minute warm-up walk
10-minute EZ Run or Run/Walk of Choice
4-sets of 30/30 strides

Workout:
Run at RPE 6-7 for 6 minutes
Recover at RPE 2-4 for 2 minutes
Repeat -

Pace Starters 2 sets

Plot Makers 4 sets

Chapter Champs 7 sets

Cool-down:
5-minute cool-down walk
Static Stretches 

Warm-up:
Dynamic Stretches 
5:00 minute walk

Workout:
30-minute EZ Run or Run/Walk of Choice

Cool-down:
5:00 minute walk
Static Stretches 

Warm-up:
Dynamic stretches 
5:00 minute walk
10-minute Light Run or Run/Walk of Choice
5 sets of 30/30 strides 

Workout:
5-minute Push
2:30 Recovery

4-minute Push
2:00 Recovery

3-minute Push
1:30 Recovery

2-minute Push
1:00 Recovery

1-minute PUSH
3:00 Recovery
then, 
5 sets of 30/30 strides

Cool-down:
5-minute Light Cool-Down Jog or Run/Walk of choice
5-minute Walk 
Static Stretches 

Warm-up:
Dynamic Stretches
Walk for 5 minutes

Workout:
EZ run or Run/Walk 30 minutes (RPE 3-4)

Cool-down:
Walk for 5 minutes
Static Stretches

Warm-up:
Dynamic Stretches
5-minute walk

Workout:
Plot Starters (Use Run/Walk) 

10 minutes of RPE 4-5
20 minutes of RPE 6-7 
10 minutes of RPE 4-5

Pace Makers

10 minutes of RPE 4-5
20 minutes of RPE 6-7
10 minutes of RPE 4-5

Chapter Champs

40 minutes of RPE 6-7

Cool-down:
5-minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
5-minute warm-up walk

Workout:
35-minute run or run/walk or walk (Zone 1)

Cool-down:
5-minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
5-minute walking warm-up
10-minute EZ RPE 3-4
5-minute 20/40 strides

Workout:
1-minute Push
1-minute Recovery
2-minute Push
1-minute Recovery
3-minute Push
2-minute Recovery
2-minute Push
1-minute Recovery
1-minute Push
1-minute Recovery

1 set for Plot Starters, then head to the cool-down at 1:05:30

2 sets for Pace Makers, then head to the cool-down at 1:05:30

3 sets for Chapter Champs

Cool-down:
5-minute walk
Static stretches 

Warm-up:
Dynamic Stretches 
5:00 minute walk

Workout:
20-minute EZ Run or Run/Walk of Choice

Cool-down:
5:00 minute walk
Static Stretches 

Warm-up:
Dynamic stretches 
5-minute walking warm-up
15-minute warm-up EZ RPE 3-4

Main workout: 4 sets of
4:00 at 800m effort (rpe 6-7)
2:00 jog or walk recovery (2-4)

followed by 4 sets of
2:00 at 400m effort (rpe 7-9)
2:00 jog or walk recovery (2-4)

Cool-down:
5-minute walk 
Static stretches 

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk
Acceleration Gliders x4 (4 minutes)
1 minute walk to reset
Cadence Drills x 4 (4minutes) 
1 minute walk to reset

Workout:
Follow with your next workout on the plan and use your audio of choice. 

Warm-up:
Dynamic Stretches 
5:00 minute walk

Workout:
20-minute EZ Run or Run/Walk of Choice

Cool-down:
5:00 minute walk
Static Stretches 

Warm-up: 
Dynamic Stretches (video attached)
5:00 minute walk
5:00 minute EZ Conversation Pace
20/40 strides x 4 (4:00 minutes)
1:00 minute reset

Workout:
FAST AS YOU CAN RUN OR WALK OR RUN/WALK for ONE mile
Hit lap button and/or record time. 
(20 minutes max)

Cool-down: 
5:00 minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
3:00 minute walk

Workout:
3:00 at Tempo
:30 Rest
2:00 at Lactate Threshold
1:00 PUSH
1:00 Recovery
Repeat 4x

Cool-down:
2:00 walk
Static Stretches (video attached)

Dynamic Stretches (video attached)
3:00 minute walk

Workout:
10:00 minutes at Conversation Pace
7:00 minutes at Tempo
5:00 minutes at Lactate Threshold
2:00 minutes at Anaerobic
1:00 minute at PUSH

Cool-down:
2:00 minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches
5:00 minute walk at 1% incline
10:00 minute light jog/run at 1% incline

Workout 1:
5-minute blocks of ascending incline changes
2%, 3%, 4%, 5% 6%

Return to 1% incline for 1 minute.

then, Workout 2: 
1:00 minute push at 1%
2:00 minute recovery at 5%
Repeat 5x

Cool-down:
4:00 minute walk
Static Stretches

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk

Workout:
15:00 minute Tempo
2:30 recovery or push pace (CYOA)
Repeat 2x

Cool-down:
5:00 minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
3:00 minute walk 
5:00 minute light jog

Workout: 
1:00 minute Push
1:00 Recovery

then, 
30-sec strides with 30-sec recovery x5

Cool-down:
2:00 minute walk or light jog
Static Stretches (video attached) 

Warm-up:
Dynamic Stretches (video attached)
3:00 minute walk

Workout:
5 sets -
3:00 minutes Conversation Pace
1:30 Fiery PUSH pace
:30 Rest/Recovery

Cool-down:
2:00 minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk
5:00 minute EZ Conversation Pace
20/40 strides x 4 (4:00 minutes)
1:00 minute reset

Workout:
FAST AS YOU CAN RUN OR WALK OR RUN/WALK for ONE mile
Hit lap button and/or record time.
(20 minutes max)

Cool-down:
5:00 minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches 
3:00 minute walk

Workout:
3:00 minutes at Conversation Pace
2:00 minutes at Tempo
Repeat 4x

then four sets of 20-sec strides/40-sec recovery

Cool-down:
3:00 minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 

Workout:
3:00 minutes at Tempo
30-sec PUSH
30-sec Recovery
Repeat 6x

Cool-down: 
3:00 minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
3:00 minute walk

Workout:
8:00 minutes at Conversation Pace
2:00 minutes Higher Tempo
1:00 minute PUSH
1:00 recovery
Repeat 2x 

Cool-down: 
3:00 minute walk
Static Stretches 

Warm-up:
Dynamic Stretches
2:00 minute walk (oops I said 3 minute walk, ignore that it is only 2 minutes)

Workout:
8:00 minutes at CP
6:00 minutes at Lower Tempo
4:00 at Tempo
2:00 at High Aerobic
1:00 PUSH

Recover for 1 minute
then finish with four sets of
20-sec strides and 40-sec recoveries

Cool-down:
2:00 minute walk
Static Stretches

Warm-up:
Dynamic Stretches 
2:30 minute walk
5:00 minute Conversation Pace

Workout:
1:00 PUSH
1:00 Recovery
Repeat 10x


Cool-down:
2:30 minute walk
Static Stretches 

Warm-up:
Dynamic Stretches
3:00 minute walk

Workout:
3:00 at Tempo
1:30 Recovery
1:00 Push
:30 Recovery
Repeat 4x


Cool-down:
3:00 minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
3:00 minute walk

Workout:
3:00 Conversation Pace
3:00 Tempo
Repeat 4x


Cool-down:
3:00 minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
3:00 minute walk

Workout:
3:00 Conversation Pace
2:00 Upper Tempo
1:00 PUSH
Repeat 4x


Cool-down:
3:00 minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
5:00 minute walk at 1% incline

Workout: 
15:00 minute CP at 1% incline (every 5 minutes optional pace bump by 10-15 seconds)

1:00 minute Push
1:00 minute Recovery
Repeat 10x. Each set goes up by .5% incline on treadmill

5 minutes CP at 1% incline

1:30 Tempo 
:30 recovery
Repeat 5x Each set goes up by 1% incline

Cool-Down:
5:00 minute walk at 1% incline
Static Stretches 

Warm-up: Entire Warmup at 1% incline
Dynamic Stretches
5:00 minute walk or jog warmup
10-minute EZ pace
5 minutes of :20 sec strides/:40 recovery


Workout - 3 sets of:
Set 1: Incline 2%
:30 push/:30 recovery
1:00 push/1:00 recovery
1:30 push/1:30 recovery
2:00 push/2:00 recovery

Set 2: Incline 4%
:30 push/:30 recovery
1:00 push/1:00 recovery
1:30 push/1:30 recovery
2:00 push/2:00 recovery

Set 3: Incline 5%
:30 push/:30 recovery
1:00 push/1:00 recovery
1:30 push/1:30 recovery
2:00 push/2:00 recovery

Return to incline 1%
then, 5 minutes of :20 sec strides/:40 recovery

Cool-down: Entire Cool-down at 1% incline
5:00 minute walk or jog
Static Stretches

Warmup:

5 minutes of light walking warm-up at RPE 2-3 (or 1% incline on the treadmill).
10 minutes of light, easy running at RPE 3-4 (or 1% incline on the treadmill).
5 minutes of strides, alternating 20 seconds of fast effort with 40 seconds of recovery at RPE 6-7 (or 1% incline on the treadmill).

Workout:

2 minutes of comfortably hard running at RPE 6-7 (or 3% incline on the treadmill).
3 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

3 minutes of strong running at RPE 7-8 (or 4% incline on the treadmill).
2 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

4 minutes of comfortably hard running at RPE 6-7 (or 5% incline on the treadmill).
3 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

3 minutes of strong running at RPE 7-8 (or 4% incline on the treadmill).
2 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

5 minutes of strong running at RPE 7-8 (or 4% incline on the treadmill).
3 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

3 minutes of running at a slightly higher conversation pace, RPE 5-6 (or 2% incline on the treadmill).
2 minutes of a push effort at RPE 8-9 (or 7% incline on the treadmill).

Cooldown:

5 minutes of light walking cool-down at RPE 2-3 (or 1% incline on the treadmill).

Warm-up:

Core 

5:00 minute walk at 1% incline if on tread

10:00 minute Light EZ Run at 1% incline

5 sets of 30/30 strides at 1% incline

Workout:

4:00 minute Incline Work or Progression speed 

Set 1 - Incline 2% at Lower Tempo Pace

Set 2 - Incline 3% or outside go faster by 10-15 seconds 

Set 3 - Incline 5% or go faster by 10-15 seconds 

Set 4 - Incline 7% or go faster by 10-15 seconds 

Set 5 - Incline 9%+ or go faster by 10-15 seconds

2:00 minute walk at 1% incline for all 5 sets

(30 minutes total)

then,

5:00 minutes of Tempo at 1% incline if on tread, outside hold tempo pace

Cool-down:

5:00 minute walk at 1% incline if on tread

Static Stretches (video attached)

Treadmill Pace Charts for Each Level HERE

Warm-Up:

• Dynamic Stretches 
• 5:00-minute Walk:
  • Rising Stars: 2.0–3.5 MPH
  • Shining Striders: 3.5–4.0 MPH
  • Extraordinary Elites: 4.0–4.5 MPH
• 5:00-minute Conversation Pace:
  • Rising Stars: 3.5–5.0 MPH
  • Shining Striders: 5.0–6.0 MPH
  • Extraordinary Elites: 5.5–6.5 MPH

Main Set:

• 5 Sets of Strides:
  • Push for :20 seconds:
    • Rising Stars: 5.0–6.5 MPH
    • Shining Striders: 6.0–7.5 MPH
    • Extraordinary Elites: 8.0–9.5 MPH
  • Recover for :40 seconds:
    • Rising Stars: 2.0-3.0 MPH 
    • Shining Striders: 2.0–3.5 MPH
    • Extraordinary Elites: 2.0-3.5 MPH MPH
• 3:00-minute Conversation Pace:
  • Rising Stars: 3.5–5.0 MPH
  • Shining Striders: 5.0–6.0 MPH
  • Extraordinary Elites: 6.0–7.0 MPH

Workout: Complete 2 Sets of the Following Intervals

1. 2:00 minutes at 400m pacing:
   • Rising Stars: 5.5–6.0 MPH
   • Shining Striders: 6.5–7.5 MPH
   • Extraordinary Elites: 8.0–9.0 MPH
   • Recovery for :30 seconds: 2.0–4.5 MPH for all levels
2. 3:00 minutes at 600m pacing:
   • Rising Stars: 5.0–5.5 MPH
   • Shining Striders: 6.0–7.0 MPH
   • Extraordinary Elites: 7.5–8.5 MPH
   • Recovery for 1:00 minute: 2.0–4.5 MPH for all levels
3. 4:00 minutes at 800m pacing:
   • Rising Stars: 4.8–5.3 MPH
   • Shining Striders: 5.5–6.5 MPH
   • Extraordinary Elites: 6.5–7.5 MPH
   • Recovery for 1:30 minutes: 2.0–4.5 MPH for all levels
4. 5:00 minutes at 1000m pacing:
   • Rising Stars: 4.5–5.0 MPH
   • Shining Striders: 5.0–6.0 MPH
   • Extraordinary Elites: 6.0–7.0 MPH
   • Recovery for 2:00 minutes: 2.0–4.5 MPH for all levels

Final Push:

• 1:00-minute Sprint Push:
  • Rising Stars: 6.0–7.0 MPH
  • Shining Striders: 7.0–8.5 MPH
  • Extraordinary Elites: 8.5–10.0+ MPH

Cooldown:

• 3:00-minute Walk:
  • Rising Stars: 2.0–3.5 MPH
  • Shining Striders: 3.5–4.0 MPH
  • Extraordinary Elites: 4.0–4.5 MPH
• Static Stretches

Core (Your choice)
5:00 minute walk
10:00 minutes CP 
5 sets of 20 sec strides with 40 sec recoveries

Workout:
2 minutes WORK either go up by one incline each set or go into tempo push
1-minute recovery 

10 sets total

5 sets of 20 sec strides with 40 sec recovery 

Cool-Down:
5:00 minute walk 
Static Stretches (Your choice) 

Warm-up:
Dynamic Stretches 
5-minute walk
10-minute EZ pace
5-sets of (20/40 strides)
5-minute EZ Pace

Workout: 2 sets of
:30 sprint
1:00 recovery
:45 sprint
1:30 recovery
1:00 sprint
2:00 recovery

Then, 3:00 minute EZ Pace

Followed by 2 sets of:

:30 sprint
1:00 recovery
:45 sprint
1:30 recovery
1:00 sprint
2:00 recovery

Cool-down:
5:00 minute walk
Static Stretches 

Dynamic Stretches
5:00 minute walk
5:00 EZ Conversation Pace
4-minute strides (30/30)
1:00 minute EZ Recovery

Workout:
10 minutes RPE 3-5
7:30 minutes RPE 6-7
5:00 minutes RPE 7-8
7:30 minutes RPE 6-7
10 minutes RPE 3-5

Cool-down:
5:00 minute walk
Static Stretches

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk or jog warmup
10-minute EZ pace
5 minutes of 20-sec strides/40-sec recovery

Workout:
10 minutes of Tempo Pace
5-minute recovery jog
then,

Four sets of:
:30 push/1:30 recovery

then, Progression
5:00 EZ Pace
4:00 Tempo
2:00 at 400m Pace
1:00 PUSH

Cool-down:
5:00 minute walk or jog
Static Stretches (video attached)

Warm-up:
Dynamic Stretches 
5:00 minute walk or jog warmup
10-minute EZ pace
5 minutes of :20 sec strides/:40 recovery 

Workout - 3 sets of:
:30 push/:30 recovery
1:00 push/1:00 recovery
1:30 push/1:30 recovery 
2:00 push/2:00 recovery

then, 5 minutes of :20 sec strides/:40 recovery

Cool-down:
5:00 minute walk or jog 
Static Stretches 

Warm-up:
Dynamic Stretches 
5:00 minute walk or jog warmup
10-minute EZ pace
5 minutes of :30 stride/:30 recovery

Workout:
4:00 push Tempo 
2:00 Recovery 

3:00 push Upper Tempo 4
1:30 Recovery 

2:00 push 1-mile 
1:00 Recovery 

1:00 push near all-out 
:30 Recovery 

Repeat 2x  
then, 5 minutes of :20 sec strides/:40 recovery 50:30

Cool-down:

5:00 minute walk or jog 
Static Stretches 

Warm-up:
Dynamic Stretches 
5-minute Walk
10 minutes EZ Pace
5 sets of 20-sec strides with 40-sec recoveries

Workout:
8 minute Tempo Pace
2 minute Recovery
Repeat 3x

then,
5 sets of 20-sec strides with 40-sec recoveries

Cool-down:
5:00 minute walk
Static Stretches 

Warm-up:
Dynamic Stretches
5:00 minute walk

Workout:
15:00 minute CP (every 5 minutes optional pace bump by 10-15 seconds)

1:00 minute Push
1:00 minute Recovery
Repeat 10x

5 minutes CP

1:30 Tempo
:30 recovery
Repeat 5x

Cool-Down:
5:00 minute walk
Static Stretches 

Warm-up:
Dynamic Stretches 
3:00 minute walk
3:00 minute EZ/CP

Workout:
6:00 minutes of Goal Race Pace
2:00 minutes of Recovery
Repeat 6x

Cool-Down:
3:00 minute EZ/CP
3:00 minute walk
Static Stretches

Warm-up:
Dynamic Stretches 
5:00 minute walk
15:00 minute Conversation Pace

Workout:
3:00 RPE 6-7
2:00 RPE 8-9
1:00 RPE 9-10
1:00 FULL Recovery
Repeat 5x

Cool-Down:
5:00 minute walk RPE 2-3
Static Stretches 

Warm-up:
Core (Your choice)
5:00 minute walk
10:00 minutes CP 
5 sets of 20-sec strides with 40-sec recoveries

Workout:
2 minutes WORK (Either Tempo or going up by 1% incline on treadmill)
1-minute recovery (Either walk and/or bringing incline back down to 1%)
10 sets total

5 sets of 20-sec strides with 40-sec recovery 

Cool-Down:
5:00 minute walk 
Static Stretches (Your choice) 

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk
10-minute easy pace RPE 3-5

Workout:
5 sets of 30 sec sprint with 30 sec recovery
2:30 Lower Tempo
2:30 Conversation Pace

5 sets of 1 minute PUSH with 1 minute recovery
2:30 Lower Tempo
2:30 Conversation Pace

5 sets of 1:30 minute PUSH with 1:00 minute recovery
2:30 Lower Tempo

Cool-down:
5:00 minute walk
Static Stretches (video attached)

🕵️‍♀️ Welcome, Midnight Detectives! This intro episode is your official kickoff to The Mystery of the Midnight Mile! Here’s everything you need to know to get started and make the most of this spooky, fun, and fitness-filled challenge. 🎩🎃

What to Expect:

• Weekly Audio Episodes: Every Sunday, you'll receive an email that guides you through our mystery as we uncover clues and work towards solving the disappearance of Jack Lantern. Use the audio for your runs, walks, or other cardio workouts. You decide how to pace yourself – the goal is to have fun and stay active!
• The Midnight Detective Chat: Join our dedicated community chat where you can collaborate with your fellow detectives, share theories, discuss clues, and cheer each other on. Teamwork makes the mystery-solving dream work!
• Daily "Exercise Confetti" Calendar: Sprinkle in some extra movement throughout your day with our daily activities! These mini-challenges are optional but designed to keep things fun, varied, and engaging. Check the calendar to see what's in store each day.

Safety First:

• Outdoor Movers & Shakers: Be sure to stay visible with reflective gear, stay aware of your surroundings, and follow traffic rules.
• Indoor Cardio Lovers: If you're on the treadmill, remember to set a 1% incline (unless otherwise specified) and avoid leaning on the console or rails. The same goes for any other cardio equipment – keep good posture and stay in control.

Customizing Your Workouts:

• Each episode will include 'push' segments to challenge you. You can adjust these pushes to fit your fitness level:
  • Stronger-paced walks, faster runs, or speeding up your legs on the spin bike – it’s all about moving in a way that feels right for you.

Pop-Up Challenges & Fun Surprises:

• Stay tuned for random pop-up challenges throughout the month! These are designed to keep the excitement high and add an extra layer of mystery and fun to your journey.

Weekly Emails & Community Engagement:

• Check your inbox every Sunday for a new episode and an update on the week's activities, clues, and mini-challenges. Don't forget to engage in the community page – share your experiences, clues you’ve uncovered, and any theories you’re cooking up!

Your Mission:

This challenge is all about moving with intention, staying curious, and enjoying the process. So lace up your detective shoes, grab your magnifying glass, and let's get ready to solve the mystery together! 🔍

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk
10-minute EZ Pace
5 sets of 20/40 strides

Workout:
3:00 minutes RPE 6-7
1:00 minute recovery
2:00 minute RPE 7-8
1:00 minute recovery
1:00 minute RPE 8-9
1:00 minute recovery
Repeat 3x

Then,
3 minutes light recovery/conversation pace RPE 2-4
5 sets of 20/40 strides

Cool-down:
5-minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk
10-minute EZ Pace
5 sets of 20/40 strides

Workout:
5-minute Tempo
:30 recovery
2:30 Conversation Pace
:30 Recovery
Repeat 4x

followed by 1 minute bonus

Cool-down:
5-minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk
10-minute EZ Pace
5 sets of 20/40 strides

Workout:
5-minute Tempo 
2:30-minute rest

1-minute Sprint
1-minute Recovery
Repeat 10x

5-minute Tempo
2:30-minute rest

Cool-down:
5-minute walk
Static Stretches (video attached)

Warm-up:
Dynamic Stretches (video attached)
5-minute walk
10-minute EZ pace
5-sets of (20/40 strides)
5-minute EZ Pace

Workout:
2 sets of:
:30 sprint and 1:00 recovery
:45 sprint and 1:30 recovery
1:00 sprint and 2:00 recovery

Then, 3:00 minute EZ Pace

Followed by 2 sets of:
:30 sprint and 1:00 recovery
:45 sprint and 1:30 recovery
1:00 sprint and 2:00 recovery

Cool-down:
5-minute walk
Static Stretches (video attached)

Welcome to the final workout of our Back2Basics 6-week program! YOU are a SUPERSTAR! Today is a celebration of your hard work for the final 6 weeks so let's do it with a 1-mile baseline! 

Baseline Details:

• Dynamic Stretches: Use video in FS
• Warm-Up: Start with a 5-minute walk to get those muscles loose.
• Test: You’ll have 20 minutes to complete a one-mile run. Record your time! If you finish early, skip to cool down; if you haven't hit your one mile at 20 minutes, record the distance completed during that time. 
• Cool-Down: Finish with a 5-minute walk to let your body relax and recover.
• Static Stretches: Use video in FS

Tips for a Smart Baseline Test:

• Be Honest: This baseline is for you. Be true to your current fitness level so we can measure your progress accurately.
• Treadmill Users: Set your treadmill to a 1% incline. This simulates outdoor conditions and gives a more accurate reading of your performance.
• Outdoor Runners: Choose a route as straight and flat as possible. This will help you get a consistent and accurate time.
• Mental Notes: Pay attention to your route, whether on a treadmill or outdoors. At the end of the program, we'll repeat this test under the same conditions to see your improvement.

Encouragement:
Remember, this is a snapshot in time, there could be many factors that contribute to the pace for today's mile test, so give it your best effort for today!  

Keep a steady pace and focus on your form. Consistency is key.

You’ve got this! 

Final Thoughts:
I am honored to be part of your journey! Continue to be awesome, be sparkly, and most importantly, have fun with it. This is your journey, and we’re here to support you every step of the way.

Let’s get started and make this first workout one to remember. You’re going to crush it!

Hey Totally Tubular Rockstars! Welcome to Week 6 of our Back 2 Basics series. This week, we're cranking up the intensity with the FINAL set of Turbo Tempo 8s! Get ready to feel the burn, push your limits, and unleash that inner athlete. Let's rock this workout and show ourselves what we're truly capable of. You got this!

Warm-up:
Dynamic Stretches (in FS)
5-minute warm-up walk
5-minute light jog
5-minute of strides

Workout:
Run at RPE 6-7 for 8 minutes
Recover at RPE 2-4 for 2 minutes
Repeat for a total of 4x

Cool-down:
5-minute cool-down walk
Static Stretches (in FS)

Final Week Highlights:

Cross-Training:

• Explore different cross-training activities to keep workouts diverse and enjoyable.
• Examples: cycling, swimming, yoga.

Rest and Recovery:

• Understand the crucial role of rest days in a balanced fitness routine.
• Tips for active recovery: gentle stretching, foam rolling, and light walking.

Join us to celebrate your progress and learn how to maintain a safe, effective fitness routine beyond this program!

Hey Intergalactic Intermediates! Today, we're diving into our easy, long run with Strides long run. Get ready for long run paces to help build our base with strides to keep us engaged. Embrace the adventure, enjoy the journey, and let's make this long run out of this world. You're going to crush it!

Warm-up:
Dynamic stretches (Final Surge)
5:00 minute walk

Workout:
20 minutes EZ Pace 
Strides x 5 breathwork cues 
20 minutes EZ Pace
Strides x 5 breathwork cues 

Cool-down:
5:00 walk
Static Stretches (Final Surge)

Final Week Highlights:

Cross-Training:

• Explore different cross-training activities to keep workouts diverse and enjoyable.
• Examples: cycling, swimming, yoga.

Rest and Recovery:

• Understand the crucial role of rest days in a balanced fitness routine.
• Tips for active recovery: gentle stretching, foam rolling, and light walking.

Join us to celebrate your progress and learn how to maintain a safe, effective fitness routine beyond this program!

Join our Stardust Starters run/walk workout! This week’s session is the grand finale, focusing on consolidating all we've learned while keeping our workouts fun and effective. You'll get a comprehensive session including a warm-up, intervals, and a cooldown, along with a recap of information from Weeks 1-5.

Workout Structure:

Dynamic Stretches (Video in FS)
5-minute walk warm-up

30 minutes of 1/1 intervals

5-minute walk cooldown
Static Stretches (Video in FS)

Final Week Highlights:

Cross-Training:

• Explore different cross-training activities to keep workouts diverse and enjoyable.
• Examples: cycling, swimming, yoga.

Rest and Recovery:

• Understand the crucial role of rest days in a balanced fitness routine.
• Tips for active recovery: gentle stretching, foam rolling, and light walking.

Join us to celebrate your progress and learn how to maintain a safe, effective fitness routine beyond this program!

Hey Totally Tubular Rockstars! Welcome to Week 5 of our Back 2 Basics series. This week, we're cranking up the intensity with the second set of Turbo Tempo 8s! Get ready to feel the burn, push your limits, and unleash that inner athlete. Let's rock this workout and show ourselves what we're truly capable of. You got this!

Warm-up:
Dynamic Stretches (in FS)
5-minute warm-up walk
5-minute light jog
5-minute of strides

Workout:
Run at RPE 6-7 for 8 minutes
Recover at RPE 2-4 for 2 minutes
Repeat for a total of 4x

Cool-down:
5-minute cool-down walk
Static Stretches (in FS)

Safety Highlights:

• Proper Warm-Up and Cool-Down: Understand the importance of preparing your body for exercise and aiding recovery.
• Hydration and Nutrition: Ensure your body is fueled and hydrated for optimal performance.
• Correct Form and Technique: Avoid injuries by using proper form in all exercises.
• Listening to Your Body: Recognize signs of overtraining and know when to rest.
• Safe Environment: Choose a safe running/walking path to avoid hazards.

Join us to learn how to stay safe and injury-free while achieving your fitness goals!

Hey Intergalactic Intermediates! Today, we're diving into our Slow and Low with Strides long run. Get ready for long run paces to help build our base with strides to keep us engaged. Embrace the adventure, enjoy the journey, and let's make this long run out of this world. You're going to crush it!

Warm-up:
Dynamic stretches (Final Surge)
5:00 minute walk

Workout:
25 minutes EZ Pace 
Strides x 5 breathwork cues 
25 minutes EZ Pace
Strides x 5 breathwork cues 

Cool-down:
5:00 walk
Static Stretches (Final Surge)

Safety Highlights:

• Proper Warm-Up and Cool-Down: Understand the importance of preparing your body for exercise and aiding recovery.
• Hydration and Nutrition: Ensure your body is fueled and hydrated for optimal performance.
• Correct Form and Technique: Avoid injuries by using proper form in all exercises.
• Listening to Your Body: Recognize signs of overtraining and know when to rest.
• Safe Environment: Choose a safe running/walking path to avoid hazards.

Join us to learn how to stay safe and injury-free while achieving your fitness goals!

Join our Stardust Starters run/walk workout! This week’s session focuses on safety while maintaining our workout routine. You'll get a comprehensive session including a warm-up, intervals, and a cooldown, along with a recap of information from Weeks 1-4.

Workout Structure:

• Dynamic Stretches (Video in FS)
• 5-minute walk warm-up
• 25 minutes of 30/30 intervals
• 5-minute walk cooldown
• Static Stretches (Video in FS)

Safety Highlights:

• Proper Warm-Up and Cool-Down: Understand the importance of preparing your body for exercise and aiding recovery.
• Hydration and Nutrition: Ensure your body is fueled and hydrated for optimal performance.
• Correct Form and Technique: Avoid injuries by using proper form in all exercises.
• Listening to Your Body: Recognize signs of overtraining and know when to rest.
• Safe Environment: Choose a safe running/walking path to avoid hazards.

Join us to learn how to stay safe and injury-free while achieving your fitness goals!

Hey Totally Tubular Rockstars! Welcome to Week 4 of our Back 2 Basics series. This week, we're cranking up the intensity with our next IIP workout—Turbo Tempo 8s! Get ready to feel the burn, push your limits, and unleash that inner athlete. Let's rock this workout and show ourselves what we're truly capable of. You got this!

Warm-up:
Dynamic Stretches (in FS)
5-minute warm-up walk
5-minute light jog
5-minute of strides

Workout:
Run at RPE 6-7 for 8 minutes
Recover at RPE 2-4 for 2 minutes
Repeat for a total of 4x

Cool-down:
5-minute cool-down walk
Static Stretches (in FS)

In this session, we will cover a range of strength training styles and their benefits:

• Bodyweight Training: Enhancing endurance, balance, and core strength.
• Resistance Bands: Improving joint stability, muscle strength, and flexibility.
• High-Intensity Interval Training (HIIT): Boosting metabolism, cardiovascular fitness, and calorie burn.
• Functional Fitness: Building overall strength, coordination, and balance for daily activities.
• Hypertrophy Training: Increasing muscle size and metabolic rate.
• Strongman Training: Developing raw strength and power using unconventional objects.
• Powerlifting: Maximizing strength and power through heavy lifting.
• Metabolic Conditioning (MetCon): Enhancing metabolic efficiency and cardiovascular endurance.
• Strength Training for Runners: Focusing on lower body strength, core stability, and plyometrics.
• Strength Training for Women: A balanced approach including resistance training, functional fitness, and bodyweight exercises for muscle tone, bone health, and metabolic boost.

Join us to learn how each of these styles can benefit your fitness journey and help you achieve your goals!

Hey Intergalactic Intermediates! Today we're diving into our 'Spice is Nice' long run. Get ready for some fun surprises and pace changes to keep things interesting and challenge you in new ways. Embrace the adventure, enjoy the journey, and let's make this long run out of this world. You're going to crush it!

Warm-up:
Dynamic stretches (video in FS)
5:00 minute walk

Workout:
10 minutes Easy Pace
7.5 minutes Lower Tempo
5 minutes Higher Tempo

Strides x 5

10 minutes Easy Pace
7.5 minutes Lower Tempo
5 minutes Higher Tempo


Cool-down:
5:00 walk
Static Stretches (video in FS)


In this session, we will cover a range of strength training styles and their benefits:

• Bodyweight Training: Enhancing endurance, balance, and core strength.
• Resistance Bands: Improving joint stability, muscle strength, and flexibility.
• High-Intensity Interval Training (HIIT): Boosting metabolism, cardiovascular fitness, and calorie burn, generally with lower weights, i.e. Body Pump classes.
• Functional Fitness: Building overall strength, coordination, and balance for daily activities.
• Hypertrophy Training: Increasing muscle size and metabolic rate.
• Strongman Training: Developing raw strength and power using unconventional objects.
• Powerlifting: Maximizing strength and power through heavy lifting.
• Metabolic Conditioning (MetCon): Enhancing metabolic efficiency and cardiovascular endurance.
• Strength Training for Runners: Focusing on lower body strength, core stability, and plyometrics.
• Strength Training for Women: A balanced approach including resistance training, functional fitness, and bodyweight exercises for muscle tone, bone health, and metabolic boost.

Join us to learn how each of these styles can benefit your fitness journey and help you achieve your goals!

Join our Stardust Starters run/walk workout! This session includes a warm-up, intervals, and a cooldown, with information on strength training and recap of information from Week 1 - 3.

Workout Structure:
Dynamic Stretches (Video in FS)
5-minute walk warm-up
25 minutes of 30/30 intervals
5-minute walk cooldown
Static Stretches (Video in FS)

In this session, we will cover a range of strength training styles and their benefits:

• Bodyweight Training: Enhancing endurance, balance, and core strength.
• Resistance Bands: Improving joint stability, muscle strength, and flexibility.
• High-Intensity Interval Training (HIIT): Boosting metabolism, cardiovascular fitness, and calorie burn.
• Functional Fitness: Building overall strength, coordination, and balance for daily activities.
• Hypertrophy Training: Increasing muscle size and metabolic rate.
• Strongman Training: Developing raw strength and power using unconventional objects.
• Powerlifting: Maximizing strength and power through heavy lifting.
• Metabolic Conditioning (MetCon): Enhancing metabolic efficiency and cardiovascular endurance.
• Strength Training for Runners: Focusing on lower body strength, core stability, and plyometrics.
• Strength Training for Women: A balanced approach including resistance training, functional fitness, and bodyweight exercises for muscle tone, bone health, and metabolic boost.

Join us to learn how each of these styles can benefit your fitness journey and help you achieve your goals!

Welcome, Totally Tubular Trackstars, to our third and final pyramid session in the Back2Basics running program! You know what to do so let's put that "pedal to the medal" and rock and roll! 

Let's also dive into fueling and hydration strategies to optimize our performance.

Pyramid Run

Warm-up:
Dynamic Stretches
5:00 minute walk
5:00 EZ CP
4-minute strides (30/30)
1:00 minute EZ

Workout:
10 minutes RPE 3-5
7:30 minutes RPE 6-7
5:00 minutes RPE 7-8
7:30 minutes RPE 6-7
10 minutes RPE 3-5

Cool-down:
5:00 minute walk

Pre-Run Nutrition and Hydration: Focus on easily digestible carbs like a banana or oatmeal, and small amounts of protein such as Greek yogurt, about 1 hour before running. Drink water regularly leading up to the run and consider a pre-run electrolyte drink like Skratch or Nuun.

Carbohydrate Intake and Menstrual Cycle Phases: During the follicular phase, women can benefit from higher carbohydrate intake due to improved insulin sensitivity. Adjust your fuel accordingly to maintain energy levels.

Mid-Run Fueling and Hydration: Use gels like GU, Clif, SIS, Maurten, Huma, UCAN, or energy chews every 45-60 minutes during long runs. Alternate between water and electrolyte drinks (LMNT, Gatorade Zero, Liquid IV) to maintain hydration and electrolyte balance.

Macronutrient Strategies for Different Phases: During the luteal phase, balance macronutrient intake to manage cravings and reduced insulin sensitivity. Emphasize healthy fats for sustained energy and hormonal balance.

Post-Run Nutrition and Recovery: Consume protein and carbohydrates within 30 minutes to an hour post-run for muscle repair and glycogen replenishment. Aim for approximately 0.55-0.68 grams of carbohydrates and 0.1-0.33 grams of protein per pound of body weight.

Key Takeaways: 

Female-Specific Nutrition: Tailor nutrition based on menstrual cycle phases to optimize energy and performance.

Protein Intake: Increase protein intake to support muscle repair, especially important for female athletes during the luteal phase and post-menopause.

Micronutrient Needs: Pay attention to iron, calcium, vitamin D, magnesium, and vitamin K to support overall health and performance.

Hydration Strategies: Adjust hydration needs based on hormonal changes and activity levels, using electrolyte drinks to maintain balance.

Conclusion:

Great job today! Understanding and applying effective fueling and hydration strategies during your runs can significantly enhance your performance and recovery. Remember, this is just the beginning. Each week, we'll build on what we've learned and continue to progress. Make sure to stay hydrated, stretch, and give your body the rest it needs. Looking forward to seeing you in the next session!

Community Engagement:

Don’t forget to share your recipes, fueling suggestions, and high fives in the group. 

Let's motivate each other and grow together!

Welcome, Intergalactic Intermediates, to Week 3 in the Back2Basics running program! Today we're introducing a very light "speed" session to your routine with a focus on light tempo running. We'll discuss what a tempo run is, how it benefits your training, and incorporate practical fueling and hydration tips to enhance your performance. Let's get started!

Warm-up:
Dynamic Stretches
5-minute walk

Workout:
10 minutes of RPE 4-5
10 minutes of RPE 6-7
10 minutes of RPE 4-5

Cool-down:
5-minute walk
Static Stretches

Pre-Run Nutrition and Hydration: Focus on easily digestible carbs like a banana or oatmeal, and small amounts of protein such as Greek yogurt, about 1 hour before running. Drink water regularly leading up to the run and consider a pre-run electrolyte drink like Skratch or Nuun.

Carbohydrate Intake and Menstrual Cycle Phases: During the follicular phase, women can benefit from higher carbohydrate intake due to improved insulin sensitivity. Adjust your fuel accordingly to maintain energy levels.

Mid-Run Fueling and Hydration: Use gels like GU, Clif, SIS, Maurten, Huma, UCAN, or energy chews every 45-60 minutes during long runs. Alternate between water and electrolyte drinks (LMNT, Gatorade Zero, Liquid IV) to maintain hydration and electrolyte balance.

Post-Run Nutrition and Recovery: Consume protein and carbohydrates within 30 minutes to an hour post-run for muscle repair and glycogen replenishment. Aim for approximately 0.55-0.68 grams of carbohydrates and 0.1-0.33 grams of protein per pound of body weight.

Don’t forget to share your recipes, fueling suggestions, and high fives in the group. 

Let's motivate each other and grow together!

Join our Stardust Starters run/walk workout! This session includes a warm-up, intervals, and a cooldown, with tips on nutrition, fueling, and hydration to keep you energized and hydrated during your runs.

Workout Structure:
Dynamic Stretches (Video in FS)
5-minute walk warm-up
25 minutes of 30/30 intervals
5-minute walk cooldown
Static Stretches (Video in FS)

Nutrition, Fueling, and Hydration Tips:

Before Running:

• Carbohydrates: Focus on easily digestible carbs like a banana, oatmeal, or a small bagel.
• Protein: Include a small amount of protein, such as Greek yogurt or a slice of toast with peanut butter.
• Timing: Eat approximately 1 hour before running to allow time for digestion.
• Hydration: Drink water regularly leading up to the run and consider a pre-run electrolyte drink like Skratch or Nuun.

During the Run:

• Fuel: Use gels like GU, Clif, SIS, Maurten, Huma, UCAN, Honey Stinger, Spring, PNG, or Glukos. If gels aren't preferred, try energy chews, small energy bars, or whole foods like fig bars or salted raisins.
• Timing: Consume every 30-60 minutes during long runs.
• Hydration: Maintain electrolyte balance with drinks like LMNT, Gatorade Zero, Gatorade Fast Twitch, Primal Hydration, or Liquid IV. Alternate between water and electrolyte drinks.

Post Run:

• Nutrition: Focus on protein and carbohydrates for recovery. Examples include a protein shake, yogurt with fruit, or a turkey and avocado sandwich.
• Timing: Aim to eat within 30 minutes to an hour after the run for optimal recovery.
• Hydration: Continue drinking water to rehydrate and use electrolyte-rich drinks to replenish lost salts.

Additional Tips:

• Weather Conditions: Adjust hydration needs based on weather. Both hotter and colder days require more fluids and fuel. 
• Long Runs: For runs over 60 minutes, focus more on electrolyte replenishment and energy gels/chews.
• Experiment: Preferred fueling can vary greatly between individuals. Experiment to find what works best for you.

Thanks for joining! Keep experimenting with your nutrition and hydration strategies to find what works best for you. Stay consistent and see you next time!

Introduction:
Welcome to Week 2 of our Back2Basics program! In this audio we're focusing on the BOLT score test to understand your functional breathing patterns and how well your body tolerates carbon dioxide. This is an important part of improving your running efficiency and endurance.

What You Need:

• A quiet place where you won't be interrupted
• A comfortable seat
• A timer

Instructions:

1. Sit down and relax, ensuring you are breathing normally.
2. Take a normal breath in through your nose and then exhale gently through your nose.
3. After you exhale, gently pinch your nose closed with your fingers.
4. Start counting the seconds or use a timer. Hold your breath until you feel the first definite desire to breathe, or if you experience the first involuntary movements of your breathing muscles.
5. When you feel the strong urge to breathe, release your nose and resume breathing normally through your nose.
6. Note the number of seconds you held your breath. This is your BOLT score.

BOLT Score Meanings:

• Below 10 seconds: Significant breathing issues
• 10-20 seconds: Room for improvement
• 20-30 seconds: Functional breathing patterns with room for optimization
• 30-40 seconds: Great breathing efficiency
• Above 40 seconds: Excellent breathing efficiency

Conclusion:
Regular practice of this test and working on improving your score can enhance your breathing efficiency, endurance, and overall health. Incorporate exercises like nasal breathing and diaphragmatic breathing into your routine. Keep practicing, and have a wonderful day!

Introduction:
Welcome to our second session in the Back2Basics running program! Today’s workout is a Pyramid Run, designed to gradually build your intensity and then taper off, helping you understand and manage different running paces. This session is ideal for all levels, and as we progress through these workouts, our goal is to make steady improvements together.

Warm-Up:

• Dynamic Stretches
• 5-minute walk
• 5-minute easy conversational pace (EZ CP)
• 4 minutes of strides (30 seconds running, 30 seconds walking)
• 1-minute easy pace (EZ)

Workout: Pyramid Run

• 10 minutes at RPE 3-5: Start the pyramid with a comfortable run, finding a steady, manageable pace.
• 7:30 minutes at RPE 6-7: Increase your pace to a moderately challenging level. Focus on maintaining a consistent effort.
• 5 minutes at RPE 7-8: This is the peak of the pyramid where your pace will be challenging but sustainable. Keep your form tight and efficient.
• 7:30 minutes at RPE 6-7: Start to decrease your pace slightly, but keep the effort relatively high.
• 10 minutes at RPE 3-5: Cool down your pace back to a comfortable, easy run. This is where you recover and reflect on the workout.

Cool-Down:

• 5-minute walk
• Static Stretches

Focus of the Day: Breathwork

• Pacing and Breath Control:
  • Nasal Breathing: Begin with nasal breathing to enhance oxygen intake and improve endurance.
  • Rhythmic Breathing: Use a 3:2 or 2:1 breathing ratio (inhale for 3 steps, exhale for 2) to maintain a steady rhythm during different paces.
  • Diaphragmatic Breathing: Focus on deep belly breathing to maximize oxygen efficiency, especially during the peak of the pyramid run.
• Form and Breathing:
  • Relax Shoulders: Keep your shoulders relaxed to allow for better breathing mechanics.
  • Upright Posture: Maintain an upright posture to ensure optimal lung capacity and breathing efficiency.

Conclusion:
Great job today! Understanding and applying breathwork techniques during your runs can significantly enhance your performance and running experience. Remember, this is just the beginning. Each week, we'll build on what we've learned and continue to progress. Make sure to stay hydrated, stretch, and give your body the rest it needs. Looking forward to seeing you in the next session!

Community Engagement:
Don’t forget to share your thoughts and progress on our social platforms. Let's motivate each other and grow together!

Introduction:
Welcome back to our Back2Basics program! Today’s workout is designed for our intermediate runners ready to tackle a longer run. We're focusing on a steady, extended effort today—a 6-mile run or a 60-minute session, depending on your preference. This type of run is crucial for building endurance and mental stamina.

Warm-Up:
Dynamic Stretches
Walk for 5 minutes
Strides x 4 (30/30)
1-minute recovery

Workout: 6 Miles or 60 Minutes Easy Run

Cool-Down:
Walk for 5 minutes
Static Stretches

Today's goal is to maintain a steady, comfortable pace (RPE 3-4) throughout the run. This should feel like you can maintain this effort comfortably without overexerting yourself.

Focus on maintaining a consistent pace, paying attention to your breathing and form. This isn't about speed but finding and sticking with a sustainable rhythm.
Don't worry about the distance covered if you run by time (60 minutes). Focus on maintaining a consistent effort throughout the duration.


Today, we will discuss the importance of breathing tactics for different paces and postures, connecting breath with cadence, and practicing breathwork for optimum performance. 

Fantastic work today! Long runs are a cornerstone of building endurance and essential for your runner's progression. Make sure to hydrate well, refuel with a balanced meal, and give yourself a good rest. You’ve earned it!


We love hearing about your runs! Share your route, experience, and how you felt during today’s workout on our community page. Let’s keep each other motivated and moving forward!

Description:
Join our Stardust Starters run/walk workout! This session includes a warm-up, intervals, and a cooldown, with tips on improving your breathing.

Workout Structure:
Dynamic Stretches (Video in FS)
5-minute walk warm-up
25 minutes of 30/30 intervals
5-minute walk cooldown
Static Stretches (Video in FS)

Breathing Tips:

• Nasal Breathing: Breathe through your nose to improve endurance.
• Rhythmic Breathing: Try a 3:2 ratio (inhale for 3 steps, exhale for 2).
• Diaphragmatic Breathing: Breathe deeply into your belly.
• Relax Shoulders: Keep shoulders relaxed to improve breathing.
• Listen to Your Body: Adjust your pace if needed to maintain steady breathing.

Thanks for joining! Keep practicing your breathing and stay consistent. See you next time!

Welcome to today’s session focused on Acceleration Gliders and Cadence Drills. These exercises will help improve your running mechanics, speed, and efficiency. Let’s get started!

Dynamic Stretches of Choice aiming for 3-5 minutes before starting audio! 

Workout Structure:

• 5-minute warm-up walk
• 4 minutes of acceleration gliders
• 1-minute rest
• 4 minutes of cadence drills
• 1-minute rest

We'll start with a 5-minute walk to warm up your body. As you walk, focus on maintaining a relaxed posture and taking deep breaths.

Let's move into acceleration gliders. Start by jogging at a comfortable pace for about 10 meters. Gradually increase your speed over the next 10 meters until you're at about 80-90% of your maximum effort. Glide back down to a jog over the next 10 meters. Repeat this cycle for 4 minutes.

Next, take a 1-minute walk to reset and catch your breath.

For the cadence drills, begin running comfortably and count the number of steps you take with one foot for 30 seconds. Aim to increase your cadence by 1-2 in each repetition. Repeat this cycle for 4 minutes.

Take another 1-minute walk to reset. During this walk, set up your audio experience of choice for the rest of your workout.

Great job today! These drills are essential for improving your running form and efficiency. Remember to incorporate these techniques into your regular training routine. Keep up the excellent work and continue striving for your personal best. Until next time, keep moving forward and stay extraordinary!

Introduction:
Welcome to our first session in our Back2Basics running program! Today’s workout is a Pyramid Run, designed to gradually build your intensity and then taper off, helping you understand and manage different running paces. This session is ideal for all levels, and as we progress through these workouts, our goal is to make steady improvements together.

Warm-Up:
Dynamic Stretches
5:00 minute walk
5:00 EZ CP
4-minute strides (30/30)
1:00 minute EZ

Workout: Pyramid Run

• 10 minutes at RPE 3-5: Start the pyramid with a comfortable run, finding a steady, manageable pace.
• 7:30 minutes at RPE 6-7: Increase your pace to moderately challenging. Focus on maintaining a consistent effort.
• 5 minutes at RPE 7-8: This is the peak of the pyramid where your pace will be challenging but sustainable. Keep your form tight and efficient.
• 7:30 minutes at RPE 6-7: Start to decrease your pace slightly, but keep the effort relatively high.
• 10 minutes at RPE 3-5: Cool down your pace back to a comfortable, easy run. This is where you recover and reflect on the workout.

Cool-Down:
5-minute walk
Static Stretches 

This week, we focus on the foundations of running, covering biomechanics, proper running form, footstrike, cadence, and choosing the right gear for all seasons. Each element plays a critical role in efficient and safe running, and understanding these can significantly enhance your running experience.

Great job today! Remember, this is just the beginning. Each week, we'll build on what we've learned and continue to progress. Make sure to stay hydrated, stretch, and give your body the rest it needs. Looking forward to seeing you in the next session!

Don’t forget to share your thoughts and progress on our social platforms. Let's motivate each other and grow together!

Introduction:
Welcome back to our Back2Basics program! Today’s workout is designed for our intermediate runners who are ready to tackle a longer run. We're focusing on a steady, extended effort today—either a 5-mile run or a 50-minute session, depending on your preference. This type of run is crucial for building endurance and mental stamina.

Warm-Up:
Dynamic Stretches
Walk for 5 minutes
Strides x 4 (30/30)
1-minute recovery

Workout: 5 Miles or 50 Minutes Easy Run

• The goal today is to maintain a steady, comfortable pace (RPE 3-4) throughout the run. This should feel like you can maintain this effort comfortably without overexerting yourself.
• Focus on maintaining a consistent pace, paying attention to your breathing and form. This isn't about speed; it's about finding a sustainable rhythm and sticking with it.
• If you're running by time (50 minutes), don't worry about the distance covered. Focus on maintaining a consistent effort throughout the duration.

Cool-Down:
Walk for 5 minutes
Static Stretches

Today, we willtalk about the importance of pacing, form, biomechanics, posture and gear during longer runs. 

Fantastic work today! Long runs are a cornerstone of building endurance and are essential for your progression as a runner. Make sure to hydrate well, refuel with a balanced meal, and give yourself a good rest. You’ve earned it!

We love hearing about your runs! Share your route, your experience, and how you felt during today’s workout on our community page. Let’s keep each other motivated and moving forward!

Welcome to the inaugural session of our Back2Basics 6-week program, Stardust Starters! Today, we're diving into a 35-minute run-walk workout designed to focus on your running form, posture, and understanding of essential gear across all seasons.

Workout Details:

• Warm-Up: Begin with a 5-minute brisk walk to loosen up your muscles and prepare your body for the run. Use this time to focus on your posture—keep your head high, shoulders relaxed, and back straight.
• Main Workout: Alternate between 3 minutes of jogging and 2 minutes of walking. During the jogging intervals, concentrate on maintaining a steady, comfortable pace while practicing proper running form:
  • Posture: Imagine a string pulling you up from the crown of your head.
  • Arms: Keep your elbows at 90 degrees, swinging from the shoulders.
  • Foot Strike: Aim to land softly on the mid-foot under your hip.
• Cool-Down: Finish with a 5-minute walk to gradually bring your heart rate down. Reflect on how your body felt during the workout, paying special attention to any areas of discomfort or tension.

Static Stretches: After cooling down, perform static stretches to help relax your muscles. Focus on stretches that target your calves, quads, hamstrings, and lower back.

Gear Tips for All Seasons:

• Spring: Layer with moisture-wicking fabrics to stay dry and comfortable.
• Summer: Opt for breathable, light-colored clothing to keep cool and protect against the sun.
• Autumn: Add a light jacket or vest that can be removed as you warm up.
• Winter: Wear insulated, windproof layers to protect against the cold and maintain body heat.

Tips for Today's Workout:

• Focus on Form: This isn't about speed. Use today to really focus on running efficiently.
• Mind Your Gear: Notice how different items of clothing and types of footwear affect your comfort and performance.
• Stay Hydrated: Regardless of the season, keeping hydrated is crucial.

Final Thoughts:
Thank you for kicking off this exciting journey with us! Embrace each step, enjoy your progress, and remember—we're here to support you every step of the way. Let's make this first workout memorable, and set the stage for a transformative 6 weeks!

Let’s hit the ground running—your path to better running starts now!

Welcome to the first session of our Back2Basics 6-week program! We're about to kick things off with our one-mile baseline test, so let's get you prepped and ready to rock this workout.

Baseline Details:

• Dynamic Stretches: Use video in FS
• Warm-Up: Start with a 5-minute walk to get those muscles loose.
• Test: You’ll have 20 minutes to complete a one-mile run. Record your time! If you finish early, skip to cool down; if you haven't hit your one mile at 20 minutes, record the distance completed during that time. 
• Cool-Down: Finish with a 5-minute walk to let your body relax and recover.
• Static Stretches: Use video in FS

Tips for a Smart Baseline Test:

• Be Honest: This baseline is for you. Be true to your current fitness level so we can measure your progress accurately.
• Treadmill Users: Set your treadmill to a 1% incline. This simulates outdoor conditions and gives a more accurate reading of your performance.
• Outdoor Runners: Choose a route as straight and flat as possible. This will help you get a consistent and accurate time.
• Mental Notes: Pay attention to your route, whether on a treadmill or outdoors. At the end of the program, we'll repeat this test under the same conditions to see your improvement.

Encouragement:
Remember, this is just the starting point. There’s no pressure to perform at your peak right now—save that for the end of the program!

Keep a steady pace and focus on your form. Consistency is key.

You’ve got this! Think of it as a chance to set the stage for all the progress you’re about to make.

Final Thoughts:
We’re thrilled to have you on this journey with us. Be awesome, be sparkly, and most importantly, have fun with it. This is your journey, and we’re here to support you every step of the way.

Let’s get started and make this first workout one to remember. You’re going to crush it!

This is a dynamic and engaging 55-minute workout, perfect for runners of all levels. It begins with a 5-minute warm-up walk to ease into the session, followed by 4 minutes of lively cadence drills and a 1-minute rest to sharpen your footwork. Next, we accelerate through 4 minutes of exhilarating gliders, with another 1-minute rest to catch our breath. 

The core of the workout is a 35-minute run/walk, alternating 30 seconds of running with 30 seconds of walking, ideal for building endurance while keeping the energy high. We wrap up with a 5-minute cooldown walk, leaving you refreshed and proud of your accomplishment. This workout is not just about the distance; it's about enjoying the journey, improving your technique, and embracing the runner's high.

Warm-up:
Dynamic Stretches
5-minute warm-up walk
4 minutes of cadence drills
1-minute rest
4 minutes of acceleration gliders 
1-minute rest

Workout:
30/30 run/walk for 35 minutes 

Cool-down:
5-minute walk cooldown
Static Stretches 

Greetings, Galactic athletes! As you prepare to embark on today's galactic adventure with "Run of the Jedi: A Fartlek Force Awakens," here are a few important reminders and best practices to ensure a safe and effective training session:

Treadmill Setting: If you're joining us from the cockpit of your treadmill, set it to a 1% incline. This small adjustment helps to simulate the natural resistance of outdoor running better, enhancing the training benefits and realism of your interstellar journey.

Outdoor Vigilance: For those running under the open skies, stay vigilant. Keep an eye on your surroundings, watch for uneven terrain, and be mindful of traffic. Your safety is crucial as you navigate through the elements of your environment.

Stay Hydrated: Whether indoors or out, keeping hydrated is key to maintaining your performance and health. Have water accessible and take small sips throughout the run to stay hydrated without feeling weighed down.

Listen to Your Body: Fartlek training is flexible. Adjust the intensity based on how you feel today. Push yourself during the high-intensity bursts, but also allow yourself adequate recovery during the lower-intensity periods.