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Cardio/HIIT,Playlist

The 6-mile Motivator Running Playlist

Playlist, Runners ResourcesWhitney CarlsonComment

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Going out for a longer run? You need a playlist that will take you through those miles. As long as your pace is at or under 10:20, you should have just the right amount of music to take you through a one-song warm-up, a 6-mile run and a one-song cooldown. Ready to get started? Download the playlist below and get going!

This playlist is perfect for completing the cardio workouts in the She Sweats 12-week Run Builder.  Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and decrease your mile time. It guides your workout each day and has everything you need! Find out more!

The 6-mile Motivator Running Playlist

Warm-Up:

Timber, Pitbull featuring Ke$ha

Run (62 minutes):

Somebody Told Me, The Killers

Womanizer, Britney Spears

Drive, Miley Cyrus

Mr. Jones, Counting Crows

Endlessly, Uncle Kracker

When I Was Your Man, Bruno Mars

Who Knew, P!nk

Cry Me a River, Justin Timberlake

Little Lion Man, Mumford and Sons

Marry You, Bruno Mars

Through With You, Maroon 5

Rehab, Amy Winehouse

Holiday, Green Day

Can't Hold Us, Macklemore with Ryan Lewis

Kiss 'N' Tell, Ke$ha

Thinking of You, Katy Perry

Cooldown:

Bohemian Rhapsody, Queen

Have you been following the 2-week Runner's Event?

The 4-Mile, 10 Minute Pace Playlist

Playlist, Runners ResourcesWhitney CarlsonComment

An awesome playlist is key when completing your running or cardio training. If you don't feel motivated, you will have a difficult time with your workout and might even fall short of meeting your goals for the particular workout. Try out this playlist for your next run. It's set so that you have a warm-up song, 4 miles worth of songs at a 10 minute pace (almost 40 minutes - just borrow some time from the cooldown song to complete your run) and a cooldown song.  The beats in these songs are optimal for a 10:00 mile pace, so get out there and get moving!

4-Mile, 10 Minute Pace Playlist

Warm-Up: 

Passenger, Let Her Go

4-Mile Run:  

Florence & The Machine, Dog Days are Over

Twisted Sister, We're Not Gonna Take It

The Fray, You Found Me

Zac Brown Band, Free

Van Morrison, Brown Eyed Girl

Neon Trees, Animal

Bruce Springsteen, Dancing in the Dark

Jason Mraz, I'm Yours

Florida Georgia Line, Cruise

Bon Jovi, Wanted Dead or Alive

Cooldown:

Adele, Skyfall

 

This playlist is perfect for completing the cardio workouts in the She Sweats 12-week Run Builder.  Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and decrease your mile time. It guides your workout each day and has everything you need! Find out more!

 

She Sweats 12-Week Run Builder

Runners Resources, Cardio/HIIT, Weight Training, Workout PlansWhitney Carlson23 Comments

You read that right! It's our newest workout plan! 

If you love our She Sweats 12-Week Transformation, you will love our She Sweats 12-Week Run Builder workout, especially if you are a runner! We partnered with Moms RUN This Town to create a workout plan geared toward helping you build and maintain muscle while keeping your running shoes laced up. 

What You Should Know About the She Sweats 12-Week Run Builder:

  1. The plan focuses on keeping you running while introducing strength training into your routine. You won't have to give up the miles and pavement (or trails) that you love so much for the sake of strength training. We suggest following the workout to a "T" to gain maximum value and allow your body to work to its full potential.
  2. The plan is currently available in both a gym version AND an at-home version. We have eliminated your excuses!
  3. Included in the plan are:
    1. 12 weeks of workout plans, including rest days, cardio/run training with mileage suggestions and abdominal training. The workout plans tell you exactly what exercises to do, the number of reps and the intensity to which you should be working at. 
    2. Our philosophy behind incorporating weight training alongside your run training.
    3. Logs for tracking both your strength and cardio training, as well as actual weight used and general feelings for the day's workout.
    4. What items are commonly on our grocery list and a sample for timing your daily meals.
    5. Information about what to eat before and after a workout.
    6. 4 HIIT Routines.
  4. The strength training workouts are designed to be accomplished in approximately 45-70 minutes in the gym on strength days - time will vary based on day and segment. Run days will take you approximately 30-45 minutes with 15 minutes of abdominal/core training. 
  5. Equipment required/suggested to complete the At-home version is as follows:
    1. Dumbbells of varying sizes - we recommend at least 2 different size sets.
    2. Stability Ball.
    3. Resistance Bands.
    4. Flat Surface or Workout Bench (Coffee tables work great with a towel to double as a workout bench.)

As with all of our workouts, the workout is available to you for download IMMEDIATELY. There is NO waiting for the program - NO waiting to reach your goals - NO excuses! 

Feel free to comment or ask any questions that you might have. We are so excited about this new workout and we hope that you are too!

Whitney