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…
All of those are pretty much at the top of my playlist right now! I also love biscotti, so I’ll check back for that recipe. :)
Where did you get that mug? It’s so pretty!
Thanks! The mug was a gift from my friend Sarah. I think it’s from Anthro! It has an “A” on the otherside.
It is from anthro! I have the same one in blue with an “m” on it :)
I love that playlist. Downloading a bunch of fast paced songs is actually on my to do list this week for my half next week!
I love the idea of that run– mine are usually totally the opposite, starting out fast and then ending with my slowest mile, ha. Great playlist too :-)
Sometimes a run is just what the doctor ordered! Love the playlist, so upbeat and fun!
Seems like we have similar workout music taste. That is absolutely a playlist that would get me going. I’ve actually never made a workout playlist and my music is oh so outdated thanks to Pandora. I’m excited about the Biscotti! Love it, can never find a good vegan one, will have to make what you post :D
Hahah, playlists can really haunt you for a while after you make them, indeed! Your run sounds challenging and awesome. I :just: started up a Couch-to-5k app, just got done with the first week. I’m looking forward to being able to do runs like this sometime in the not-so-near future. Your fitness is absolutely inspiring, Angela!
Definitely got some great tunes going there. Love it!
As for the workout, I’m inclined to try it ;) (pardon the pun)
Fun playlist! Looks like you had lots of fun music wo run your butt off!
Curse my full time job! I won’t run in the dark and now it’s dark when I leave the house and dark when I get home! Enjoy that weather while you can!! :)
When training for longer distances (5+ miles), I just play the whole Gaga “Fame” and “Fame Monster” albums! Alternates: Fatboy Slim’s greatest hits album, any Beastie Boys album, or any Jamiorquai album.
I have eclectic tastes! ;)
I always have to listen to really intense music to get myself to keep running (like Turbulence by Steve Aoki & Laidback Luke feat Lil Jon) lol. That’s so embarrassing to say.
PS: please post that biscotti recipe soon!! (tomorrow? :D hehe)
My guess is Canada is really cold. Also? I like that you run to hip-hop. I have a confession, I like to run to FILTHY hip-hop. Yeah. Don’t know why.
ahh thanks for sharing your playlist im so not with it when it comes to music and definitely could use a little playlist refreshing!
Hi Angela!
We have the same Garmin – wish I knew how to utilize its programs more effectively. Do you program your pace for each mile or run and glance often to make sure you’re in the right zone? BTW, great playlist!
haha no I’m a lazy Garmin user…the most I have it do is beep at every mile marker!
I love “We Found Love” by Rhianna!! That’s one currently on my list too, and like you said, I’ll probably keep listening to it until it drives me completely insane lol!! Ooh ps. we’re ipod twins! :)
:)
ps- I bought that whole foods coupon!
How can you NOT run while listening to We Found Love! So good.
No “Moves Like Jagger”? :)
no need for that song on my playlist…it’s ALWAYS stuck in my head…grr!
Great workout! I love shaking it up with intervals.
Playlists make a run for me – I was rocking out a killer pace yesterday to “Apple Bottom Jeans.” No shame – LOL!
haha classic ;)
omg apple bottom jeans.. I have memories of certain girls in a limo on a certain girls wedding day rocking to the ceremony with that song playing!! Yes? :)
hahah I dont know what you are talking about Leah!
that is a tough run! will have to try it out. i love the pictures in this post… i have the same pink iPod :)
Thanks for sharing your run plan, I think I’ll try it tonight! :)
It’s still mild here in Ireland – feels more like early October.
All those songs are amazing! What a great workout list:) I can’t wait for the biscotti recipe.