Guided Run 4 x 1 Minute, 4 x 30 Seconds

Run, Selfie, Repeat

Kelly Roberts

4.8 • 1.1K Ratings

🗓️ 14 April 2020

⏱️ 36 minutes

🔗️ Recording | iTunes | RSS

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Summary

If you follow the Badass Lady Gang Instagram account, which hello if you don't, go follow @BadassLadyGang. BUT, because we can't run together physically, I have been creating weekly workouts for the BALG to play with so that you don't have to run alone. Today, we’re doing 4 x 1 minute at a hard, spicy pace with 1-minute recovery. Then, 4 x 30 seconds at a hard spicy effort with 45 seconds recovery.

This workout is for runners of all athletic levels so if you're on day 1, you're going to have just as much fun as a runner looking to run their face-off.

Remember, your recoveries are up to you to decide. You can slowly jog, walk, dance. Whatever. But I want you to keep moving. Don’t stop. You don’t have to move fast but keep your feet moving forward.

Have fun and don't forget to share your post-run sweaty selfies with the #BadassLadyGang hashtag!

Transcript

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0:00.0	Hello everybody welcome to the run selfie repeat podcast where we talk about life
0:08.5	with the side of running I'm Kelly Runners. Where am I? Who am I? I'm Kelly Roberts. And today, we're not going to do too much life with the side of running. Today's going to be a lot of running.
0:24.0	This is a guided run.
0:26.3	Our guided runs, hour.
0:27.9	I say hour as if, you know, that's me and a bunch of people.
0:30.6	It's me, my guided runs are here because we're in the grips of COVID-19. We're all social
0:37.4	distancing, running alone, and I for one I'm a huge fan of running with all my friends and the badass
0:43.8	lady gang. I rarely run alone. I know how to run alone. I just prefer to run with
0:48.7	other people. So this is a way that I can come with you and you can run with other people because knowing that like
0:55.8	thousands of people are running with you at least for me makes me feel connected in a way
1:01.1	that you know makes things a little bit easier right now. So here's our guided runs.
1:05.6	We're going to get started with a warm-up. We're going to have a 10-minute warm-up and this is a
1:09.5	guided run that really is for all athletic levels. If you're on day one of your
1:13.8	running journey never run a day in your life this is going to be perfect for you.
1:17.0	If you are someone who is looking for like an intense workout this is also
1:20.1	going to be perfect for you. It's going to top out around 30 minutes, so do what you can.
1:25.0	All I want today is your personal best effort. Yeah? We'll talk more about that in a second.
1:30.0	But we're going to start with a 10 minute warm up and you have four options.
1:33.2	You can jog the entire 10 minutes to warm up. You can walk for five minutes and jog for five minutes.
1:38.4	I'll cue you at the five minute mark. I'm going to try. You can walk the entire 10 minutes or you can do whatever the hell you want, right?
1:46.1	Like you're in charge of this, you're always in the driver's seat.
1:49.6	Even though I'm telling you what to do, you can always override me and just listen you can walk a little run a little it is totally up to you sound good
	...

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