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Glow Up: Blaze of Glory

Author
Coach Christine
Published
Sat 25 Jan 2025
Episode Link
None

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Treadmill Pace Charts for Each Level HERE

Warm-Up:

  • Dynamic Stretches 
  • 5:00-minute Walk:
    • Rising Stars: 2.0–3.5 MPH
    • Shining Striders: 3.5–4.0 MPH
    • Extraordinary Elites: 4.0–4.5 MPH
  • 5:00-minute Conversation Pace:
    • Rising Stars: 3.5–5.0 MPH
    • Shining Striders: 5.0–6.0 MPH
    • Extraordinary Elites: 5.5–6.5 MPH

Main Set:

  • 5 Sets of Strides:
    • Push for :20 seconds:
      • Rising Stars: 5.0–6.5 MPH
      • Shining Striders: 6.0–7.5 MPH
      • Extraordinary Elites: 8.0–9.5 MPH
    • Recover for :40 seconds:
      • Rising Stars: 2.0-3.0 MPH 
      • Shining Striders: 2.0–3.5 MPH
      • Extraordinary Elites: 2.0-3.5 MPH MPH
  • 3:00-minute Conversation Pace:
    • Rising Stars: 3.5–5.0 MPH
    • Shining Striders: 5.0–6.0 MPH
    • Extraordinary Elites: 6.0–7.0 MPH

Workout: Complete 2 Sets of the Following Intervals

  1. 2:00 minutes at 400m pacing:
    • Rising Stars: 5.5–6.0 MPH
    • Shining Striders: 6.5–7.5 MPH
    • Extraordinary Elites: 8.0–9.0 MPH
    • Recovery for :30 seconds: 2.0–4.5 MPH for all levels
  2. 3:00 minutes at 600m pacing:
    • Rising Stars: 5.0–5.5 MPH
    • Shining Striders: 6.0–7.0 MPH
    • Extraordinary Elites: 7.5–8.5 MPH
    • Recovery for 1:00 minute: 2.0–4.5 MPH for all levels
  3. 4:00 minutes at 800m pacing:
    • Rising Stars: 4.8–5.3 MPH
    • Shining Striders: 5.5–6.5 MPH
    • Extraordinary Elites: 6.5–7.5 MPH
    • Recovery for 1:30 minutes: 2.0–4.5 MPH for all levels
  4. 5:00 minutes at 1000m pacing:
    • Rising Stars: 4.5–5.0 MPH
    • Shining Striders: 5.0–6.0 MPH
    • Extraordinary Elites: 6.0–7.0 MPH
    • Recovery for 2:00 minutes: 2.0–4.5 MPH for all levels


Final Push:

  • 1:00-minute Sprint Push:
    • Rising Stars: 6.0–7.0 MPH
    • Shining Striders: 7.0–8.5 MPH
    • Extraordinary Elites: 8.5–10.0+ MPH

Cooldown:

  • 3:00-minute Walk:
    • Rising Stars: 2.0–3.5 MPH
    • Shining Striders: 3.5–4.0 MPH
    • Extraordinary Elites: 4.0–4.5 MPH
  • Static Stretches

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