Beyoncé Beginner Run
This is for my Beyhive. The one and only, Queen Bey.
Beginning your running journey can be a bit daunting, but utilizing the format at alternating walking and jogging is a great way to build up your endurance and pace.
In this 30-minute beginner run, each song will follow a different format, either timed efforts or chorus runs. The timed efforts will be following the timestamp in the song and changing your pace after that timed interval ends. In the pdf, it breaks down what timestamp you are changing, as well as the associating lyric. Generally, timed intervals will be 1:1 or 2:1, for walking vs. jogging/running intervals.
For the chorus runs, the verses and bridge will be a walk and the chorus will be a jog/run. Under the title of each song, it tells you what kind of format it is, so just grab your playlist and follow along!
During all of the walking sections, the intention is to recover as much as you can. So you feel you need to take the next jogging/running effort at a walk, you do you! This is all just about building into your endurance and testing your pace.
Click below to access the pdf! :)
The playlist alternates some of her older songs with newer songs, and I think it really showcases how she can really do anything.
Playlists can be found on spotify and apple music at shannonpcochran
This workout can be done on a bike as well, either alternating speed pick-ups or adding resistance instead of increasing pace.