Hey there!

How has your week been? It was a very hard-working one for me, that’s for sure! I’m tired, but I’m finishing it off feeling so happy and proud of the progress that’s been made on all sorts of projects – work, blog-related stuff, half marathon training, and even boring responsible adult stuff like renewing my car insurance and passport. It’s going to be a beautiful weekend here in Vancouver, and I’ve got every intention of heading to the beach to relax to the max. And going for a long run, which brings me nicely to….

Work It Out

The run I’m sharing today is one I did earlier this week and am planning to do again next week because, while very challenging in the moment, the feeling of satisfaction afterwards was oohhhhhhh so good.

I think I’ve talked about this before, but do you ever find that the first time you try to run really fast in a workout it feels like absolute death, but afterwards (and I suppose after your heart rate has been up for a while), it becomes a little easier to hit that pace? That’s how this one is set up. There’s 3 short 1-minute sprints at the beginning which feel really hard, but later on in the workout when you work back up to that sprinting pace, it doesn’t feel quite as difficult any more so you can hold it for longer.

The Set the Pace Run Workout

After a gradual warm-up, you’ll do 3 very quick 1-minute sprints. These are done at the fastest pace you’ll hit for the entire workout, with very easy recoveries in between. You’ll progress into a tempo section, building back up to that pace, then work your way down. Add in a 5 minute cool-down to hit 50 minutes in total.

Fit Bit Friday 246 - The Set the Pace Run Workout - Eat Spin Run Repeat

Click here to print the PDF.

Turn It Up

This week’s tune is Lost Cities by MCD & Castanedaand it worked SO perfectly with one of my treadmill sessions earlier this week. There are two 30-second high-energy sections, and I used these for flat-out sprints at the very end of my workout. I used the slower parts of the song to recover from these efforts, and the builds up to them to accelerate. I’m not sure if you like to plan your playlists to match your workout efforts, but the group fitness instructor in me still likes to from time to time and this song is great for it!

Can’t see the video? Click here.

Have A Read

Now over to you! Before you go, I’d love to hear…

  • What are you most grateful for this week? I can think of SO many things, but if I had to narrow it down it’s my amazing team at work, the gorgeous weather, a run that felt super strong on Thursday morning, and this Ellen video
  • What are you looking forward to most about the weekend?