At the #SOUPSQUAD headquarters, we’re all about taking our workouts outside — especially if it means getting to enjoy all the natural beauty Sonoma has to offer!
If you’re looking for inspiration for your next outdoor workout, Ironman queen Meredith Kessler has shared a few of her favorite workouts with us — and now we’re going to share her secrets with you!
Whether you’ve been meaning to switch up your workout routine, or you just need a little extra motivation to log those miles, be sure to check out Meredith’s first running workout for the #SOUPSQUAD below! We promise it’s totally scalable and achievable, and will have you feeling like the IRONMAN champ you were always meant to be. ;)
INTERVAL SPEED WORKOUT
TOTAL RUN TIME: ABOUT 45 MINS
*Note: This workout is best on a treadmill or straight running path. You’ll need a timer or watch to keep track of time!
Step 1: Warm up by walking or jogging for 10 minutes building from Z1 to Z2 pace levels — check out the full “effort zone” information below
Step 2: Run 4x 30 second sets at fast (Z4) pace with a 30 second walk between each set
Step 3: Jog 2 minutes at easy Z1 pace
Step 4: Run 4x 2 minute sets at Z3 pace with a 30 second walk between each set
Step 5: Run 4x 2 minute sets at Z4 pace with a 30 second walk between each set
Step 6: Jog 2 minutes at easy Z1 pace
Step 7: Run 4x 30 second sets at all out Z5 pace with a 30 second walk between each set
Step 8: 5 minute cool down (Z1 or walk as needed)
Run Effort Zone Key:
Zone 1 (Z1): Easy effort
Zone 2 (Z2): Low to moderate effort
Zone 3 (Z3): High moderate effort
Zone 4 (Z4): Hard effort
Zone 5 (Z5): All out effort
Healthy and Hearty tips:
- Grab a friend: Enlist a partner or two to help you power through this workout routine. It will help you stay motivated with a little competition — plus, if you’re like us, your abs will get an additional workout from all the laughing!
- Stay hydrated: You've heard it a million times before, but drinking plenty of water is incredibly important during exercise! Our suggestion: grab a Kale Avocado with Collagen alongside your water bottle for some extra nutrient-dense hydration. It’s packed with 10 grams of protein from grass-fed collagen peptides, and will support healthy joints and quick muscle recovery.
- Go green: With any form of exercise, don’t forget to also get your veggies in so you can staying looking and feeling your best! ZÜPA NOMA chilled drinkable Superfood Soups are here to help — learn more about making #SOUPSWAPS here.