Podcast | Six Ways to Declutter Your Life and Improve Your Performance

By March 25, 2016Podcast


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In episode 6:

  • You’ll learn six spring rituals to renew your running and life performance.
  • [13:25] You’ll get motivated by runner “racing in color” success stories.
  • [26:50] You’ll be challenged to take Coach Jenny’s Timeless Challenge, learn a few fun workouts you can try to run in color, [30:20] how to avoid long runs gone wrong, and [35:25] how to use pick ups and striders to improve your form.
  • Scroll down for the color run workouts mentioned in this podcast.

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Running in Color Workouts

Weave these workouts into your training to practice pacing in color and in preparation to take the Timeless Challenge. For seasoned runners, in lieu of your normal tempo or interval workout, run one of the following workouts. You can add or takeaway time to the workout by adjusting the minutes by percentage or adjusting the number of repeats. Newer runners, check out the Rainbow Workout below. It’s a fun way to start to integrate more colorful running into your life.

The Yellow-Orange-Red Workout:  Total Time: 45 minutes

Yellow Zone Time 60%, Orange Zone Time 35%, Red Zone Time 5%

  • Warm up walking 2-3 minutes
  • Run 25 minutes in the Yellow Effort Zone.
  • Run 15 minutes in the Orange Effort Zone.
  • Run 2-3 minutes in the Red Effort Zone.
  • Finish the final few minutes in yellow to start the cool down.

The Kaleidoscope Workout: Total 40 minutes

  • Warm up walking 2-3 minutes.
  • Run 10 minutes in the Yellow Effort Zone.
  • Repeat 3 times:
    • Run 4 minutes in the Orange Effort Zone.
    • Run 1 minute in the Red Effort Zone.
    • Run 5 minutes in the Yellow Effort Zone.
  • Finish with running 5 minutes in the Yellow Zone and walk it out for 2-3 minutes.

 

The Rainbow Workout for Beginners: 30 minutes

This is geared to those who have been running 30 minutes for at least three months. If you’re not, no worries! Simply build up your base and save this workout for the future.

  • Warm up walking 5 minutes.
  • Run 5 minutes in the Yellow Effort Zone.
  • Repeat 4 times:
    • Run 2 minutes in the Orange Effort Zone.
    • Run 3 minutes in the Yellow Effort Zone.
  • Finish with running 5 minutes walking to cool down.

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