If you follow the Badass Lady Gang Instagram account, which hello if you don't, go follow @BadassLadyGang. BUT, because we can't run together physically, I have been creating weekly workouts for the BALG to play with so that you don't have to run alone. Today, we’re doing 4 x 1 minute at a hard, spicy pace with 1-minute recovery. Then, 4 x 30 seconds at a hard spicy effort with 45 seconds recovery.

This workout is for runners of all athletic levels so if you're on day 1, you're going to have just as much fun as a runner looking to run their face-off.

Remember, your recoveries are up to you to decide. You can slowly jog, walk, dance. Whatever. But I want you to keep moving. Don’t stop. You don’t have to move fast but keep your feet moving forward.

Have fun and don't forget to share your post-run sweaty selfies with the #BadassLadyGang hashtag!