Listen up, ghouls and gals, are you ready for a Halloween episode filled with spooky fun and exhilarating running advice? That's right, we're mixing fitness with frights, giving you tips to adjust your workout intervals, keep your speed steady, and listen to your body. We're also dishing out details about some thrilling races like London's famous Grocery Run. 

Strap in for a thrilling episode as we celebrate the 20th anniversary of the pumpkin spice latte (yes, it's been that long!). We explore how to create your own pumpkin spice and chocolate chips, and of course, we discuss the Halloween candies that we're most excited about. But that's not all - we're spicing things up with a Halloween-themed interval running workout. We talk about the importance of a positive mindset, engaging your core and making your workouts fun!

Workout Structure: 

Warm-up: 
15-minute walk or light jog 

Main Workout: Boo-Blast Intervals
2-minute push
1-minute recovery 
Repeat 10 times (30 minutes total)

Cool-down:
10-minute light jog  
5-minute walk 

We've got more than pumpkin spice brewing in our cauldron. This episode also challenges you to get creative with your Halloween costumes in an eco-friendly way. We round things off by reminding you to take care of yourself this Halloween season. So, dust off your costumes, lace up your running shoes, and prepare for a spooktacular time! Don't forget to leave us a review and join us again for Quick Bites, our mid-week mini episodes. We're ready, are you? Let's take Halloween to a whole new level!

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