Welcome to the final week of our Mile Speed and Body Sculpt Challenge! I am so excited to finish this challenge strong, and hear how everyone has done with the mile speed challenge.
We are ending this week with our Mile Time Trial, and I have some great workouts planned for this week. The workout schedule and videos will be loaded as the week progresses.
Running Intensity Scale:
Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.
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.
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.
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: Hill Sprints
Easy Pace Warm-Up: 5-10 Minutes.
Five 45-second Hard Pace Sprints. 1-2 minutes rest between sprints. Note: If needed, you can increase the rest between sprints.
Cool Down Easy Run or Walk 5-10 minutes.
Day 2: Body Sculpt #24
Day 3: Bonus Burn + 1-3 Miles Easy.
Day 4: Total Body Sculpt #25
Day 5: Bonus Burn + 1-3 Miles Easy.
Check back for the new workout video.
Day 6: Mile Speed Trial
Warm-up: Dynamic Stretches, 2-3 Strides, Easy jog.
1-Mile Speed Trial.