Cardio Coach Volume 6 with Candace Grasso, this one is no longer available but one of my favorite since the challenges are short and sweet. Run are a 1% incline unless indicated otherwise.

Warm up ~ 5: 30 4-5mph (recovery pace)

Steady State 1 ~ 3:38 mins 5.5mph (lower base pace)

Challenge 1 ~9:40 mins 5x3 1min sprints 7.5mph (3K pace) 1 min recovery - 5mph

Rest/recovery ~2 mins 5mph

Challenge 2 ~5:23 mins 5x4 30s sprints 7.9mph (1 mile pace) 40s recovery - 5mph

Steady State 2~ 3:04 - 5mph

Challenge 3 ~ 4:05 on a 3% incline
1 min @ 6.4mph (Marathon pace)
2 mins @ 6.6mph (HM pace)
1 min @ 7.0mph (10k pace)

Steady State 3 ~ 3 mins @ 5mph

Challenge 4 ~13 mins
2 mins @ 7.0mph (10k pace)
1 min @7.5mph (3k pace)
2 mins recovery -5mph
Repeat 2 more times

Cool down ~ 4 mins

Stretch with Coach Sean

Relaxation with Candace

5 miles avg pace: 10:08



Yesterday

Rest day yesterday, I was just mentally and physically done, didn't get a good night due to getting DH packed and ready for his trip. Dropped everyone off in the morning to school and airport, then had a hectic busy and work and the the youngest had a Jazz band concert that started at 7:30pm. Too tired in the morning and wiped out at night.