Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is one of my favorite styles and a great way to get in a conversation-paced workout with a couple of 2-minute pushes of harder efforts. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

Today's case will cover one of the O.G. cases of family annihilators; before there was Chris Watt, there was Dr. MacDonald, just as heinous but with a medical degree. 

A big shout-out and thanks to Jaime Miller, aka Dr. J, the author, and researcher of today's true crime case. 

Today's workout is a 33-minute Workout following the below sequence:

3- minute warm-up

8- minute Conversation Paced Segment
2-minute harder/faster-paced segment
8-minute Conversation Paced Segment
2-minute harder/faster-paced segment
8-minute Conversation Paced Segment

2-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts, requests, and get invites to special true crime focused events, you can find it here >>

If you have any questions on running or want to chat about True Crime, please email me at [email protected].

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]

Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is one of my favorite styles and a great way to get in a conversation-paced workout with a couple of 2-minute pushes of harder efforts. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

Today's case will cover the brutal slaying of a beloved high school teacher. 
TW: rape, violence, necrophilia, murder

Today's workout is a 30-minute Workout following the below sequence:

5- minute warm-up

8- minute Conversation Paced Segment
2-minute harder/faster-paced segment
8-minute Conversation Paced Segment
2-minute harder/faster-paced segment

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at [email protected].

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]

Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is one of my favorite styles of run/walk using a 5-minute conversation-paced running segment with 2.5 minutes of active recovery with a walk or lighter running pace. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! Today's case will cover one of the running world's "superstars" Olympian Oscar Pistorius, and the murder of his girlfriend, Reeva Steenkamp. 

Today's workout is a 30-minute Workout following the below sequence:

5- minute warm-up

5- minute Conversation Paced Segment
2.5 minute Recovery (walk or lighter pace)
5-minute Conversation Paced Segment
2.5 minute Recovery (walk or lighter pace)
5-minute Conversation Paced Segment

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at [email protected].

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]

Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is solid 7-minute segments of an easy conversation-paced run, with 60-second "own your power" pushes.  

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Today's workout is a 50-minute Workout with own your power 60-second pushes of:

• Increased incline on treadmill
• 10 squats
• Faster paced running

5- minute warm-up

Then 5 sets of
7-minute conversation-paced runs
1-minute "own your power."

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at [email protected].

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]

Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is a strong 35-minute tempo run. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

Today's workout is a 35-minute tempo run. Tempo efforts is a comfortably hard effort at 5-6 on RPE found here >>

5- minute warm-up
25 min tempo
5-minute cool-down

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at [email protected].

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]

Hello, friend,
 
Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is a Run and Walk interval workout.

We will learn about the Black Widow of Florida and the first woman in the state's history to receive the electric chair.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

Today's workout is a 45-minute Interval workout.
Conversation Paced efforts 3-4 with lighter recovery/walking efforts at 2-3.

We will be using RPE found here >>

5- minute warm-up
4 min Conversation Paced
3 min Lighter Effort Recovery
5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions about running or want to chat about True Crime, please email me at [email protected].

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]

Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is a bit of a surprise "play" with paces. This is also a companion piece to Episode 3: The Yosemite Killer as we learn more about Cary Stayner, his brother, and the tragedy the family experienced. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

Today's workout is a 30 minute Interval workout
Moderately Hard efforts 5-6 with lighter recovery efforts at 3-4. 

We will be using RPE found here >>

5- minute warm-up
3 min Moderately Hard
1 min Lighter Recovery
4 min Moderately Hard
2 min Lighter Recovery
Halfway
3 min Moderately Hard
1 min Lighter Recovery
4 Min Moderately Hard
2 min Lighter Recovery
 5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at [email protected].

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]

Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is a good base run or walk.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

We will be using RPE found here >>

5- minute warm-up
Then three sets of: 
7 minutes of endurance-building power walking or conversation pace running
1 minute choose your power interval. 

• Pick up your pace for 60 seconds
• 15 squats
• Jumping jacks for 60 seconds

Finish up with a 5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at [email protected].

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]

Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is set to a 30/30 run/walk/run interval.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense so be warned. 

Please consult a physician before starting any new exercise routine.

Great interval to use as a beginner, but if you are looking for something a bit more, you can use the 30-second intervals to create your adventure or follow your preferred intervals. 60/30 skip one beep
90/30 skip two beeps
120/30 skip three beeps
Etc.

If you are not sure which interval is a good one for you, please check out Jeff Galloway's "magic mile" formula >>

We will start with a 5-minute walking warm-up and a 5-minute walking cool-down. 

I'd love to hear feedback from you or if you have a case/story you would like featured, please fill out this short form here >>.

Join the community and weigh in on your thoughts about the Toybox Killer here>>.

If you have any questions on running or want to chat about True Crime, please email me at [email protected].

Thank you for joining me! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]

Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is set to a 30/30 run/walk/run interval.

If you are a runner and a true crime enthusiast, then you have found your corner of the internet friend! 

Please consult a physician before starting any new exercise routine.

Great interval to use as a beginner, but if you are looking for something a bit more, you can use the 30-second intervals to create your adventure or follow your preferred intervals. 60/30 skip one beep
90/30 skip two beeps
120/30 skip three beeps
Etc.

If you are not sure which interval is a good one for you, please check out Jeff Galloway's "magic mile" formula http://www.jeffgalloway.com/training/magic-mile/

We will start with a couple of dynamic movements, but you can surely do those before the run so that you are ready to go. 

If you have any questions on running or want to chat about True Crime, please email me at [email protected].

I'd love to hear feedback from you or if you have a case/story you would like featured, please fill out this short form here >>. 

Thank you for joining me! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at [email protected]