Hello, hello, hello, and welcome to the Run Selfy Repeat Podcast, where normally we talk about life with the sight of running, but this is a guided run.

I'm Kelly Roberts, the founder of the Sports Express Squad and the Bad-Slady Gang, and I am your hostess with the

moustice, your coach who's going to make you giggle, and remind you not to give up.

These guided runs are a special, they're fun weekly event that we put on during

the coronavirus times because we can't meet up in person which sucks and it's a bummer but this is a fun way to keep us all

connected every week on the badass lady gang's Instagram page at badass lady gang we are sharing a

weekly spicy workout.

This guided run is just that.

It's going to guide you through it.

I'm going to tell some stories,

talk a little bit about the mental game,

and get you through it so enjoy.

Let's get this going shall we? You guys ladies let's start this off with our warm up like we always do shall we? Time to get moving in three to one. Let's do this. The

timer has started, we're off, we're doing it.

Let's do a little warm-up breakdown, shall we,

just in case this is your first guided run.

Right now, we have 10 minutes on the clock.

What do you do with these 10 minutes?

I don't know why I said it like that

is totally incompletely up to you.

You can walk the entire 10 minutes.

You can walk for five minutes and run for five

...