ZAP Virtual Challenge (Progression Run)

Congratulations to last week’s prize winners from our Instagram raffle: Hope and Erin! Hope won a pair of On running shoes and Erin won a prize packet from UCAN!

Erin came into the challenge with prediction run experience from a few years back at ZAP and informed us that her 20sec/mile difference on her prediction run challenge last weekend was closer than she has ever done on the Walter Prediction Run.

Hope ran her local 5k course as a test run for later in the summer and was within 24 seconds of her predicted time! Congratulations ladies!
This weekend’s ZAPNation Virtual Challenge is inspired by one of our favorite workouts at ZAP, the progression run. Progression runs are excellent practice to avoid one of the biggest mistakes people make in racing and workouts, starting out too fast. The idea behind the progression is to gradually pick up the pace within the run so that each mile is quicker than the previous.

This week’s challege, “Perfect Progression Run Challenge,” is a test of patience and discipline. To complete the challenge, run each mile of your run this weekend at least 1 second faster than the previous mile. This doesn’t have to be a hard run, you can start at a very easy pace and finish at an easy pace, but the goal is to make it a progressive run from start to finish.
To complete the challenge and enter our Instagram Giveaway contest where you could win a pair of shoes from On or a prize pack from UCAN you must do the following:

1. Post a photo of your GPS splits from your run this Saturday or Sunday on Instagram

2. Tag @on.zap.edurance@on_running, and @genucan in the photo

3. Use the Hashtag #athletesadaptin your post

Please continue to post in the ZAPNation Facebook Group with a photo of your run, a Strava or GPS link to your route, or simply tell us how it went. It’s not part of the giveaway requirements, but it’s a great place to connect with other members of the ZAPNation community or by simply telling us how it went. It’s not part of the giveaway requirements, but it’s a great place to connect with other members of the ZAPNation community and it’s been a real joy to follow along with everyone’s journey there.
If you’re stuck inside you can take part in this week’s indoor progression workout.

This workout consists of 4 sets of 4 difference exercises. You’ll do each exercise for a length of time and the time will get progressively longer each set. The recovery is the same length of time as the exercise.
1. Lunges
2. Planks
3. Step-Ups
4. Bicycles
Set 1: Perform each exercise for 15 seconds with 15 seconds rest
Set 2: Perform each exercise for 30 seconds with 30 seconds rest
Set 3: Perform each exercise for 45 seconds with 45 seconds rest
Set 4: Perform each exercise for 60 seconds with 60 seconds rest

And don’t forget, to be entered into the drawing for a free pair of On shoes or prize packet from Generation UCAN post your workout on Instagram using the hashtag #athletesadapt and be sure to tag @on.zap.endurance@on_runningand @genucan. Be safe and stay healthy!