Hello Everyone!

Welcome to Workout Week #4. We have a great Body Sculpt and Running Schedule this week. Get ready to work hard, sweat and become stronger and faster.

Running Intensity Scale: 

Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace. 

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout. 

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed. 

Optional Runs: 

You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week. 

If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.

Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: https://www.benderfitness.com/category/40-minute

Day 1: VO2 Max Run

For today’s run start with a 5-10 minute warm-up, running at an easy/conversational pace.

Complete 400 meter (.25 mile) Repeats X4. 2-Minute Rest between repeats.

Cool Down 5-10 minutes easy pace run or walk.

Day 2: Total Body Sculpt #20

Day 3: Bonus Burn + 1-3 Miles Easy Run

Today I have a great throwback workout for you. Only 12-minutes, so challenge yourself to go hard!

Day 4: Total Body Sculpt #21

Day 5: Progression Run

Run 1-4 Miles at an easy to moderate pace. For the last 3-6 Minutes of your run, maintain a Hard running pace.

Cool Down: 5-Minutes Easy run or walk

Day 6: Body Sculpt #22

Day 7: Rest