Hey, fellow true crime fiend,

This 28-day virtual mileage challenge is the perfect way to get excited about racking up your miles while learning about some infamous crimes along a virtual route!

• 10/10 Lizzie Borden
• 10/17 Angel of Death
• 10/24 Jolly Jane
• 10/31 Salem Witch Trials

Don't forget about the AWESOME prizes! And speaking about prizes! Congratulations to the week 2 winner, Jen-Jen C.
Awesome work, Jen-Jen!

We learn about one of the first recorded female serial killers in the United States. Jolly Jane was seen as a wonderful, exuberant caregiver and beloved by many of her patients, but well...not all that glitters is gold. She would often kill her patients by injecting them with morphine, and she received sexual satisfaction in watching them take their final breaths.

Yep, this chick had some issues.  You'll learn about this Angel of Death from Boston in this fun pyramid workout. We will start conservatively and work our way up to an all-out fast effort before descending on the other side. This workout lets you work on speed, stamina, and strength!

Have any questions, reach out to me at Christine@runwinefinishlines.com

Our 40-minute Pyramid workout (Walking, running, hiking, cycling, or elliptical)

5-min warm-up
5-min Conversation Effort (3-4 RPE)
4-min Sentence Pace (4-5 RPE)
3-min Harder Effort (5-6 RPE)
2-min One-Word Pace (6-7 RPE)
1-min all-out effort (7-10 RPE)
2-min One-Word Pace (6-7 RPE)
3-min Harder Effort (5-6 RPE)
4-min Sentence Pace (4-5 RPE)
5-min Conversation Effort (3-4 RPE)
6-min 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 and requests and get invites to special true crime-focused events and fun upcoming challenges!

You can find it here >>

Running Scared and Murder, Mayhem, & Miles merch here>>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine

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Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com