Welcome to Week 2 of my Fit and Fun Summer Challenge.
This week we have some fantastic workouts on our schedule. We are working on our overall strength and fitness, and improving our mile running time.
This week, we are starting off with a challenging run day. Remember, when it comes to running we are focusing on our perceived rate of exertion.
When I refer to Easy, Moderate or Hard effort, we are talking about the intensity level of the run. We will use an intensity scale of 1-10 to help define each pace. This is a great training technique, and it helps you connect with your body and remain aware of how you feel during your training.
Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.
Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.
Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.
Our Schedule this Week
Below you will find the running and workout schedule for this week. You can choose to complete both, or focus on one area.
You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed.
Optional Runs: You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.
If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.
Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: http://www.benderfitness.com/category/40-minute
Day 1: VO2 Max Run
Warm-up: Run 5-10 Minutes at Easy Intensity.
Workout: Complete four 400 Meter (.25 Mile) repeats at Hard Intensity. Equal rest to run time in between each repeat, or until your breathing has returned close to normal.
Cool Down: Run or Walk 5-10 Minutes at Easy Intensity.
Day 2: Body Sculpt #15
Day 3: Bonus Burn #3 + 1-3 Miles Running Easy Pace
Day 4: Body Sculpt #16
Day 5: Bonus Burn #4 + Progression Run
Progression Run: Run 1-3 Miles at Easy to Moderate Pace. For the last 2-5 Minutes of your run, Run at Hard (but maintainable) intensity. Cool Down with easy run or walk 5-10 minutes.
Day 6: Total Body Sculpt
I wasn’t able to film yesterday, because my baby didn’t nap. Here is an older Body Sculpt Workout. The New Body Sculpt 17 will be shifted to next week’s workout schedule.