Aside from the relentless cloud cover and rain we’ve been hit with lately, the temperatures have been fairly warm for November! I’ve been getting outside for runs this week, trying to soak up every last degree of warmth.
Yesterday, I had a great run that I like to call the “5-mile pick-up run”. With each mile, I pick up the pace and haul major booty! It’s great for warming up when it’s a bit chilly outside too. I start off slower than I usually would and then gradually increase the pace.
5 Mile Pick-Up Run
Note: Can be done outside with a running watch or on the treadmill at any pace, distance, or incline.
Mile 1: 9:30 min/mile
Mile 2: 9:00 min/mile
Mile 3: 8:30 min/mile
Mile 4: 8:00 min/mile
Mile 5: 7:30 min/mile (sprint last 100-200 metres)
I love, love, love this run. You can use this pick-up method with any distance and pace to suit your own ability level. It’s a bit more challenging to control my pace while running outside (vs. a treadmill), but as long as I stay fairly close to my target it’s no biggie. On a treadmill, you can control your pace much more accurately and you can also change up the hills if you’re feeling…so inclined.
Here’s my current workout playlist that I’ve been rocking to lately.
Sweat It Out Playlist:
1. “Good Feelin’” Flo Rida
2. “Mr. Saxobeat” Alexandra Sran
3. “Dog Days are Over” Florence & The Machine
4. “We Found Love” Rihanna
5. “Firework” Katy Perry
6. “On The Floor” JLo feat Pitbull
7. “Memories” David Guetta
8. “You & I” Lady Gaga
9. “Love You Like A Love Song” Selena Gomez
10. “Headlines” Drake
11. “The Cave” Mumford & Sons
12. “Last Friday Night” Katy Perry
13. “Where Them Girls At” David Guetta
14. “Fly” Nicki Minaj feat. Rihanna
15. “Cheers (Drink to that)” Rihanna
16. “5′ O’clock” T Pain
I’m pretty sure I’ll be sick of this list by the end of the week, but knowing me I’ll probably listen to it until March slowly driving myself insane a bit more each day. That’s how playlists work, right?
ps- I hope you like delicious biscotti because biscotti season is coming soon…
I’m so happy you’re incorporating posts about running and fitness again!!
I’m happy you are excited about them! I forgot how much I enjoyed writing about it.
DITTO!
Definitely ditto!! and Im so happy you do that with Playlists too!! I literally make it so I feel ill when I m hearing Rhianna for the 5 millionth time – and then as soon as I step off that treadmill – FORGOTTEN. Until I step back on and start to go insane again….! xox
Playlist of the yearuhhhhhh. Girl you need to get spotify!
That sounds like an awesome running plan. If my knee pain lets up I will give it a try!
I love that playlist – Mr. Saxobeat is a definite regular on my playlist for running right now! If you like that and you haven’t heard it yet, check out Robert Rudolph and the Family Band – Ain’t Nothing Wrong With That. It will get you running as well!
I always get super excited for a new playlist and super bored of them really fast! But it takes so much time to put a new one together I usually suffer through it as well. lol!
Thanks I will check it out!
Awesome songs!!! I love increasing my speed during runs. Makes me feel like I’m working harder… Because I am!
Sounds like a great run but I’m a little scared of running 5 miles! I’m in boot camp right now so I’m working up to it.
xo
cortnie
I have such a hard time keeping my pace when I run outside. I’ll be doing an 8 min mile, and half will be at 8:30 and half at 7:30. I just can’t hit the right pace!
Yea I struggle with that too…esp when my mind wanders! I don’t worry too much about it being exact, but think of it as a gradual increase in pace over time I guess. :)
I love puns. Running’s pretty cool too, but I really just can’t get enough puns.
Yeah. I had a good lol at that one.
Great playlist! Can’t wait for the recipe :)
I have no clue how to pace my miles, can you give a simple synapsis of that?
I use my Garmin running watch to pace me.
Angela, that is the prettiest cup! I love the dainty color palette and design. Like many of us I have a serious tea/coffee mug obsession. What line is it from?
thanks! Its from Anthropologie
Biscotti?! YESSSSS Angela!! xo http://hannahalehandra.blogspot.com/
#1 song to pick up the running pace: list of demands by saul williams! no chance of slowing down with that one playing :)
I LOVE YOUR PLAYLIST! Such great upbeat songs! And your run sounds great! I really need to get outside for a run! The weather has been pretty great lately but I just have been short on time with it getting dark so early now :(
Good playlist…I have most of those songs but am going to check out the remaining ones at home tonight.
I love love love biscotti! Can’t wait to see what you come up with!
The biscotti looks lovely.
I look forward to your biscotti recipes because I made some vegan ones last year for the first time, and without the egg to hold them together, they were a crumbly (though delicious) mess.
I do this same kind of run every week! Love it. Actually, I try to do this during most of my runs, but really focus on it at least one run a week. We run at just about the same pace as well, we’d make great running buddies :) But it’s still hot hot hot down here in Texas. We’ve been getting a few cool mornings finally. Can’t wait to see the biscotti recipe! Yum!
I would def. fly to Texas this winter to run in the warmth ;)
I’m excited for a biscotti recipe too… whenever I make biscotti, it’s too soft, it doesnt have that good hard quality that’s good for dipping! Cant wait to try yours!
I like biscotti season AND I like that white/pink floral mug in the last shot. So pretty!
Fun playlist and anything to keep things fresh and interesting and motivation levels high…I am all about it :) Sometimes the right song just…does it!