Send me your thoughts!

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 Murder, Mayhem & Miles Facebook private community.

Follow on Instagram 

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

Send me your thoughts!

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 Murder, Mayhem & Miles Facebook private community.

Follow on Instagram 

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

Send me your thoughts!

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 Murder, Mayhem & Miles Facebook private community.

Follow on Instagram 

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

Send me your thoughts!

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 Murder, Mayhem & Miles Facebook private community.

Follow on Instagram 

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

Send me your thoughts!

Running Scared is a coach-cast that sets an easy-to-follow structured workout to a true crime case or spooky tale. 

Coach Christine, is a Level 2 RRCA and run-walk-run certified coach, that enjoys running with friends, considers herself a bit of a true crime junkie, and a lover of all things spooky.

We are excited to "run" with you. Remember, you don't have to worry about running alone because you'll be running scared with Coach Christine!

Please consult a physician before starting any new fitness routine. 

If you have any questions or need more information on how to structure a workout, please reach out to me at [email protected].

Or do you have a true crime case or spooky tale you would like to see featured into a workout? Please submit it here >>. 

Support the show

Join the Murder, Mayhem & Miles Facebook private community.

Follow on Instagram 

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