75-min Long bRUNch - Cinco de Derby Spicy Progression Run

Welcome to Time for bRUNch, a special episode dedicated to the Cinco de Derby workout!

Coaches Christine and Shelby are here to guide you through a 75-minute long progression run that starts off mild and heats up to a fiery finish.

Join us and lace up your running shoes; we'll chat about the history of the Kentucky Derby and Cinco de Mayo, keeping the conversation light and fun.

We'll even play a game where we quiz you on horse names, asking if it's a My Lil' Pony or a derby horse name. We can't wait to hear you weigh in!

Throughout the run, our goal is to keep you focused and motivated as you build strength and tempo toward crossing your own finish line.

Just like the intensity of the derby race, we'll gradually increase the pace and challenge you to push yourself during the workout. We believe in you and we're betting on you to be the official winner of the Cinco de Derby workout!

As we reach the fiery finish, imagine the excitement and energy of the Kentucky Derby's thrilling conclusion. Coaches Christine and Shelby will provide words of encouragement to keep you going strong until the very end. Who needs a #paquionechipchallenge when you can bring the fire to your workout?

After the run, we'll transition into a cool-down phase, allowing your body to gradually return to a relaxed state.

During this time, we'll share some mouthwatering recipes to include in your post-bRUNch festivities. Whether it's a refreshing Cinco de Mayo cocktail or a delicious Derby-inspired dish, we've got you covered.

So, get ready to run, have fun, and enjoy the journey to your finish line!

Remember, you are the official winner of your own race, and we're here to support you every step of the way. Let's make this Cinco de Derby workout one for the books!

Want to stay looped in on the upcoming fun? Join the bRUNch bunch on Facebook or follow us on Instagram. 

Workout structure: 
2 min Stretches  - 

5 min walking warm-up with Derby Horse Name Generator game - Join the newsletter to get access to long bRUNch games here. 

15 min easy warmup RPE 4-5 Mild 🌶 

10 min pickup RPE 5-6 Medium 🌶 🌶 

2 min recovery jog or walk RPE 2-4 Mild 🌶 

10 min pickup RPE 6-7 Hot 🌶 🌶 🌶 

1 min recovery RPE 2-4 Mild 🌶 

10 min pickup RPE 6-7 Hot 🌶 🌶 🌶 

1 min recovery RPE 2-4 Mild 🌶 

5 min pickup 7-8 RPE H-E-Double Hockey Sticks HOT 🌶 🌶 🌶 🌶 

1 min Fiery Finish 8-9 RPE One Pacqui Chip Challenge HOT 🌶 🌶 🌶 🌶 🌶 ☠️ 

5 min recovery RPE 2-4 Mild 🌶 

5 min walking cool-down Fire Extinguisher 🧯 🥶 

Have questions or want to chat? Send me a text!

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