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…
Love your play list! That would get me going too for my runs! :) I am making biscotti tomorrow in my culinary class! :)
Oooh thanks for these songs! I’m currently making some new workout playlists. I could never work out in silence. It’s just creepy.
Awesome playlist and 5 miler, thanks for sharing! I swear, half of those songs are on my running playlist now LOL :)
I also really like Robyn (check out Dancing on my Own) and mixes from Lindsay Luv. They’re great for longer runs and free! http://djlluv.com/music/
Yay a fitness post…I missed these around here! Sounds like a great run!
Thank you for this! My workout have been so haphazard lately so some structure is welcome. Love your song choices! ;)
Good for you. Five miles is too much for me. I know what you mean about the playlist. It can take some time to put it together, and then you get tired of it fairly soon. I have to think about starting to put together a new one. I like rock/alternative songs, so it can be challenging. I put a couple of playlists of this kind on my blog, if anyone likes to rock out like me :)
Great playlist! I’ve got some of those songs on mine too. I’m obsessed with “On the Floor” lately!
I’m loving that it’s still warm enough to run outside here in Southern Ontario. Fingers crossed that it lasts for a little while longer!
I love this playlist and definitely have some new tunes to check out! Ditto on other people’s happiness over posting about fitness again. I love it. :)
I so want to try this workout! It sounds just perfect!
I like so many of your playlist songs. I haven’t ran to music in quite some time now, but it makes for a great change. When I would listen to music I would always over play all my songs until I was sick of them!
Bahaha the six year old I babysit is OBSESSED with that Selena Gomez song! Can’t wait for the biscotti recipe…my mom’s favorite cookie is a fresh chocolate almond biscotti so she would die if I made her a batch! P.S. just made your 5 minute cheese sauce and poured it all over sauteed kale…it was heaven.
LOL…now I feel even more cool!
Oh my gosh that biscotti looks AMAZING. I tried to get in the spirit yesterday and make some biscotti but I was quite disappointed with the outcome :(
I feel your pain…I had about 6 pumpkin biscotti flops before giving up on it (the pumpkin made it get soft with time!)
LOVE new workout music, amazing playlist!!
This actually makes running sound like fun! I’ve been a dancer all my life, and my teachers have always told me to avoid running because of the impact. But over the last two years, most everyone I know has become run-crazy, participating in half or whole marathons and organizing running groups, etc. I held out for a good while, but I think I’m finally started to catch the bug. And if running gives me an excuse to listen to an awesome playlist like yours, why not give in?
Thanks for sharing, Angela!
you pick up the speed when you run? How do you do that….i just get slower.
I can only do it if I’m focusing on it, otherwise I tend to fizzle out with time :)
Just wanted to say i lovelovelove your blog! Greetings from Norway :-)<3
Hello Natalie! Thanks for your kind words….so cool you live in Norway. I want to visit someday!
You go girl! I really want to start jogging, but then I look outside and it’s cold or I’m lazy! I wish I had the umph to do it! I’ll get there! Proud of you!!
Great post! I love doing pick-up runs too. They are so motivating and really inspire you to keep moving. Just for fun, here’s the playlist I’ve been loving lately! I love getting new music from other people – hope you enjoy, Angela! :-)
David Guetta feat. Usher – “Without You”
Adele – “Rumor Has It”
New Boyz – Back Seat
Fleetwood Mac – “You Make Loving Fun”
Lissie – “Longest Road”
Rihanna – “We Found Love”
The Cataracs feat. DEV – “Bass Down Low”
Michael Jackson – “PYT”
Head Automatica – “Lying Through Your Teeth”
Ke$ha – “Blow”
Grace Potter & the Nocturnals – “Medicine”
Del Amitri – “Roll to Me”
Stretch Cooldown
Gotye feat. Kimbra – Somebody That I Used to Know
The Civil Wars – Poison & Wine
Oh you reminded me of a couple songs that I like…looks good!
This is a great post Angela! You always have such great ideas for workouts and, like a few others have mentioned, I’m glad to see one of your exercise posts! Plus, your “sweat it out” playlist is AWESOME. I will definitely be copying it for some new motivation:) thanks for sharing!
I love the playlist! I am always looking for new ideas in that regard!
we practically have the same workout playlist! okay, a new addition you might want to add is Kascade – Lessons in Love – makes me want to sprint :)