The Rugged Maniac is getting closer! Only a few more weeks before we get muddy, jump over fire, and have a celebratory beer or two (or six).

The workouts for week 3 and 4 are going to be the same. Work on slowly pushing your pace each workout.


For OUTworkers who DO NOT regularly run

Weeks 3 & 4

Workout #1

A.5 minutes of moderate (not fast) pace walking for a warm-up

B1 2 minutes of slow jogging

B2 2 minutes moderate to fast walk

B = 7-8 rounds

  1. End with a slow to moderate pace walk for a 5-10 minute cooldown


Workout #2

30 minutes total.  Jog for 4-5 minutes, walk the next 5-6 minutes.  Repeat 3 times for 30 minutes. Cool down with a brisk walk for 5 minutes.


For OUTworkers who DO regularly run

Weeks 3 & 4

Workout #1

  1. 5 minutes slow jog

B1 Run 3 miles, evenly paced throughout. Aim for a pace like the last two miles last week’s workout.  

Note* If you can’t maintain the pace, slow down and maintain that new, slower pace.  This should be a “hard run” but not impossible. 

  1. End with a slow mile or 10 minute cool down jog.


Workout #2

40 minute light jog/hard run switch.  5 minute light trot/jog, then 5 minutes hard (8/10 effort) run.  Should be slower than your hard run the last two weeks, but faster than your miles from earlier this week.

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