5 Mile Pick-Up Run & My Fav Workout Playlist

by Angela (Oh She Glows) on November 10, 2011


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…

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{ 19 comments… read them below or add one }

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FASHION TALES November 11, 2011 at 12:40 pm

Excellent! Love the playlist, perfect for a run! ;-)


Laura @ http://sheeatswell.blogspot.com/ November 11, 2011 at 1:04 pm

Your playlist is very similar to mine! If you enjoy Florence and the Machine, I highly encourage you to download “Never Let Me Go,” off her new album. It is SO good. And a perfectly paced, intense cardio song!


Meredith (Pursuing Balance: Diary of a Dietetic Intern) November 11, 2011 at 1:07 pm

love biscotti! i’m sure you’ll have some great recipes for us :) thinking i might go for a run later myself — thanks for the playlist ideas!


richelle November 11, 2011 at 2:23 pm

what a great playlist! I might have to steal some for when i go running!



[email protected] November 11, 2011 at 2:23 pm

ohmuuuuhhhhnaaa (as the Koreans say omagoodness) I love biscottti!!!!!! <3

And your run sounds awesome! Quite challenging, and invigorating. And I love your pun of "so inclined"~ :P


Tiff @ Love Sweat and Beers November 11, 2011 at 2:35 pm

Cheers to your playlist. I’ll drink to that. yeah yeah ;)


Angela (Oh She Glows) November 11, 2011 at 2:38 pm

cheers to the freakin weekend ;)


Alexander November 11, 2011 at 2:43 pm

I find it funny that you said it’s still pretty warm for November there. Just yesterday I looked out the window during my anthropology class to find it snowing already! Didn’t stick but it did snow off and on about three times yesterday.


Sarah S. November 11, 2011 at 3:22 pm

my brain is kinda fried today so thank you for the “so inclined” pun lol!


Sarah November 11, 2011 at 4:15 pm

Thank you for this post, Angela! Though I always enjoy your recipes, your workout posts are definitely a motivator! Love the playlist, too. I like to reward myself at the end of each good workout week with a new song for the playlist (added bonus: a new song to look forward to in the rotation for next week!)… so I’ll have to add one of these!


Natasha November 11, 2011 at 7:52 pm


Will you forgive me?…I had a very loooooong week – will send recipe before end of weekend…promise!
Love this post FYI.


Crista November 12, 2011 at 9:38 pm

Nice! I want to try your pick me up run, though your speed is waaaay faster than mine just yet! You’re speedy!! I love biscotti, it’s perfect for the fall/winter crossover :)


Lara November 13, 2011 at 3:50 pm

I’m also loving track 6 (“On The Floor” JLo feat Pitbull) as well :-)


Kim November 14, 2011 at 9:12 am

I’m going to be stealing some ideas from your playlist! I rarely change up my iPod contents and I’m SO tired of most of the songs on it.


Adriana White November 17, 2011 at 3:23 pm

Wow, we have very similar stories + the same mug down to the personalized A :) I also struggled with EDs, recovered + developed a healthy relationship with food + a positive running habit :) Cheers, lady! – Adriana


Bailey November 26, 2011 at 2:08 pm

The other day I put on both Justin Timberlake albums and got so into it I made a new personal record. Another oldie but goodie for running is Britney Spears’ Blackout album, especially “Freakshow”. Also a fan of Missy Elliott and old school Nelly Furtado (think Maneater and Promiscuous Girl). Pop music while running is truly the best.


Terri Thompson April 7, 2015 at 12:48 pm

I just came across your blog, and I absolutely love it. I will also be marketing it to my vegan friends. I wonder, do you have a favorite analytics watch like fitbit or garmin that you love more than others? I realize you are not marketing or an agent for them, but your idea on mapping out a set schedule for the next morning is best for me. Also, have a watch for analytics/big data will help boost my daily steps/run. I hope to get your response.


Patricia G November 18, 2018 at 6:02 am

I know this is an older post, and this comment is totally unrelated (random should have been my middle name) but I LOVE the mug in the photo with the biscotti! Where can I find these? Right now I am huddled in my bed with a cup of coffee because my kitchen is in a state of chaos, demo starts tomorrow! And beautiful pink pattern pottery would look so nice in my new grey and white kitchen (pink is my favorite , such a happy color).


Angela (Oh She Glows) November 18, 2018 at 10:10 am

Thanks Patricia! It’s an older mug from Anthro :)


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