Guided Run Count-Up to Count-Down

Run, Selfie, Repeat

Kelly Roberts

4.8 • 1.1K Ratings

🗓️ 21 April 2020

⏱️ 47 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

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’s workout is ACTUALLY recorded live so it’s all over the place. ENJOY THE CHAOS! We’re doing 1 minute at a hard, spicy pace with 2-minute recovery. Then, 2 minutes at a hard, spicy pace with 3-minute recovery, 3 minutes at a hard, spicy pace with 4-minute recovery. 2 minutes at a hard, spicy pace with 3-minute recovery, and 1 minute at a hard, spicy pace with 2-minute recovery.

10 minute warm up and cool down that is up to you! You can walk. You can run. You can walk and run! Just listen to your body.

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!

DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

Transcript

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0:00.0	Hey everyone, welcome to the Run selfie repeat podcast where normally we talk about life with the sight of running,
0:05.2	but this is a guided run. So you are not going to get a lot of life. You're going to get a lot of running and walking.
0:12.3	Fun thing today, I actually recorded the live version of this.
0:16.6	So I'm just recording the intro, so enjoy.
0:22.2	But it would be fun.
0:23.0	Oh, they're in your closet.
0:25.0	Actually, I'm not going to do music today because it's distracting me.
0:30.0	Last time, all I did was sing to the jams and it is so hard to hear myself think when all I want to do was sing along to the music.
0:38.0	All I want to do was sing along with the music.
0:41.0	Are you going, you guys ready?
0:42.0	Okay. We're going to start with a 10 minute
0:47.0	warm up like we always do. So with this warm up I am totally
0:51.4	incompletely leaving it up to you. You can walk until you want to walk, you can walk for five minutes and run for five minutes. I'm going to do my very best to catch that five minute mark and let you know that it's now five minutes and you can run or you can run all 10 minutes you can do whatever you want to do yeah so let's get this started you ready
1:09.2	we're gonna go in three two two, one.
1:14.0	Who's not on mute?
1:17.7	Someone's not on mute,
1:18.8	which means that we're gonna hear you
1:20.0	huffing and puffing.
1:30.0	Actually, hold on, I can do it myself. You're good. Look at that, technology. Wow! Go me! I've been using Zoom for months and months and months and I'm still trying to figure out how to use this but
1:34.7	hi everybody welcome welcome welcome to another guided run today we're doing this week's workout from the badass Lady Gang
1:46.5	Instagram account which again I say this every week if you are not following the
1:50.9	badass lady gang on Instagram what are you doing go follow
	...

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