30 Day Challenge
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5 Quality 20- minute Running Workouts: Day 13 Update

1f45c30a1c34eb2ad29625f41195fffdWe hope you’re all having an amazing day! The CGD team is having an amazing time in sunny Berlin. Even though we’re on a city trip we’re definitely kicking in some workouts in the morning and tomorrow it’s time for a 20-minute run! 


For the girls who have missed the previous articles, you can find the workout plan below. Tomorrow is day 14 and it’s time for a run. Here’s how to get the most out of your workout when you’re short on time. 

Long intervals

  • Warm up with a 3-minute jog.
  • Then alternate between 3 minutes at your 5K or 10K pace with 30 seconds easy jogging.
  • Repeat so you complete this set 4 times total.
  • Cool down by jogging another 3 minutes.

Short intervals

  • Warm up with a 3-minute jog.
  • Then alternate between 1 minute of all-out sprinting and 2 minutes easy jogging.
  • Repeat so you complete this set 4 times in all.
  • Cool down by jogging another 5 minutes.

 The mile time trial

  • Warm up with 5 minutes of easy jogging.
  • Then run a mile as fast as you can — be sure to time it!
  • Jog the rest of the 20 minutes.

The speed mountain

  • Warm up with two minutes easy jogging.
  • Then increase your pace (whether on treadmill/watch or by feel) with every minute until you reach the 10-minute mark.
  • Then decrease your pace in this same fashion till the 18-minute mark.
  • Cool down with two minutes of easy jogging.

 The easy-does-it

  • Simply head out the door and jog for 20 minutes.
  • Go at a pace slower than normal and focus on de-stressing.
  • It’s OK to go slow sometimes. Don’t even bring your watch.



– Drink a least six glasses of water a day(including lemon water)
– Drink three glasses of lemon water each day—one before breakfast, one before lunch, and one before dinner. It will detox your body and help you to feel full and not overeat during each meal.

– Start your day mindfully, start with a 5-minute morning meditation 
– Try to eat as less processed foods as possible

– If you want to sweeten up you food use a healthier option like stevia or honey. Why? Read this article

– You can follow our meal plan or select your own recipes in case you’re a vegetarian. Try to eat 5 times a day. 2 snacks and 3 meals( breakfast, lunch and dinner)

– Eating should be an enjoyable, satisfying experience. Make it a special moment, set the table and take your time  ( read our article about mindful eating )

– If you want to cheat once a week, go ahead, and enjoy it without guilt. Just make sure it doesn’t happen every day.

Workout In Style

Remember why you are following this challenge. To become a healthier, happier and stronger you. Let’s see how we feel after 30 days! See you tomorrow with update 14 and more tips!


Filed under: 30 Day Challenge


A fashion lover and one of CGD's happy founders! Believes the sky is the limit as long as you're willing to work hard and have patience

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