guided interval workout with Dimity

Way back in the day, I—Dimity—was running a 10K trail race as part of a triathlon camp, and one of the coaches came up behind me and another athlete who were gabbing away as we traversed the trail. “This is a race,” he said playfully, “How are you two talking? You’re supposed to be working hard!”

I don’t remember my (surely) clever comeback, but I definitely remember that moment because I thought, THIS is actually my perfect race: to complete the distance a little faster than my typical speed and to have some fun conversations and connections along the way.

Over 15 years later, not much has changed: I still want company during my workouts. Podcasts and playlists are great, but sometimes I’d like a coach in my ear. While I wish I could create a huge studio where we could all convene and ride bikes or run/walk on a treadmill, I had to be a little more realistic.

Enter a new element of Many Happy Miles, our annual membership program: a monthly private guided workout by me. While it’s not quite as glamorous as the polished Peloton crew, it is a workout in which we are sisters in sweat, both of us executing the same workout at the same time.

I wanted to share our first monthly guided workout as a gift to the greater AMR community to start 2025; after all, ringing in the new with some sweat is never a bad call. Plus, I wanted to give you a taste of Many Happy Miles; this workout is just one slice of the comprehensive materials we have for January.

You can access the guided workout above or through this link. (This will NOT be part of our regular AMR podcast feed, so please don’t look for it there!)

Here are the workout deets:
Glide It Up: A workout with doable steps of intensity; focus is on ease and sliding between different intensities.
Length: 32 min.
Equipment: Can be done on the road or treadmill as run, run/walk, or walk or on a piece of cardio equipment (bike, elliptical, stair climber, rower)

Warm-up: 10 min.
3x through[1 min. @ RPE 4
1 min. @ RPE 6
1 min. @ RPE 4
1 min. @ RPE 8] Cool down: 10 min.

If you’re craving community and connections during your workouts—and want to be my sister in sweat—join us in Many Happy Miles in 2025.