Welcome to week three of our workout schedule! I hope you’ve been enjoying the new workouts!
This week we have some great workouts and runs on our planner.
Remember, for our runs we are going based on intensity/effort level.
Below you will find the running and workout schedule for this week.
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: https://www.benderfitness.com/category/40-minute
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.
Day 1: Body Sculpt #17
No Equipment, Low Impact workout. You can increase the intensity by varying the Cardio. Marching in Place. Burpees, Jump Rope, Mountain Climbers, or you can stick to High Knees with me.
Day 2: Tempo Run
Today’s Run is broken down by time and effort.
3-5 Minutes: Moderate (Effort Level 4-7/10)
5- Minutes: Easy
3-5 Minutes: Moderate
Day 3: Body Sculpt #18
Day 4: Hill Sprints
Easy Pace Warm-Up: 5-10 Minutes.
30-Second Hill Sprints X5. Rest until breathing returns closer to normal in between sprints. For advanced runners: jog or walk back to starting point and repeat.
Cool Down Easy Run or Walk 5-10 Minutes.
Day 5: Body Sculpt #19
Day 6: Bonus Burn + 1-3 Miles Running Easy Pace
Check back for the workout video. In the meantime, try this 12-Minute Core Workout.