Hey guys!

Happy Friday! How was your week? And more importantly, what’s going on for you this weekend? I’ve got a great big long bike session followed by a run tomorrow morning, and it occurred to me the other day that this is one of my last really long rides before Challenge Penticton.While I sit over here thinking about how scary it is that at this time in 3 weeks I’ll be en route to the race (#freakingout), I’ve got a workout for YOU!

Work It Out

I have to admit, once this half Ironman business is out of the way, I’m really excited to get back to doing more running. I love the simplicity of it, and there are so many places here in Vancouver that I want to explore. The sea wall is absolutely gorgeous and I’ve been too addicted to its gorgeous scenery to stray from it much, and those of you who are coming for Seawheeze next weekend will have a chance to see it for yourselves!

View from the sea wall

With running excitement buzzing around in my brain, that’s what I’ve picked as the focus for this week’s sweat session.

The Fierce to the Finish Workout

This one can be done on either a treadmill or outside. If you’re outside, all you’ll need is a GPS watch so you can tell how far you’ve gone. Aside from the warm-up and cool down, you’ll run 5 miles, each one getting a little more difficult. For the first, you only need to go hard for 0.2 miles, then you’ll get 0.8 miles to recover. You can jog or walk it if you like, but just make sure the hard effort is HARD!

For each consecutive mile, you’ll be running harder for longer, and recovering for a shorter period of time. I highly recommend making the 0.2 mile recovery in the 4th mile a walk so you can hit the final all-out mile with everything you’ve got!

Fit Bit Friday 204: The Fierce to the Finish Workout

Click here to print the PDF.

Turn It Up

This week’s tune is yet another that I found on Spotify and have added to just about every playlist on my mac, iPhone and iPod. In the past Tove Lo’s songs haven’t done much for me, but I love the energetic beat behind Timebomb. It’s got a really great powerful chorus, perfect for those tough bits of your workout when you need an extra push. Let me know what you think!

Have A Read

Alright, over to you! Tell me…

  • What are you up to this weekend?
  • For the runners out there: Do you prefer speed workouts, tempo runs, long slow sessions, or a good mix of all 3?