2025 Weekly Run Down 27/52 – Team Wilpers Summer Challenge 2025

This week’s stats:

Running: 11.2 mi
Cycling: 32 mi
Walking: 16 mi
Strength: 40 min
Yoga/Pilates/Barre: 100 min
Warm up/Stretching: 60 min
Meditation: 95 min

I am linking up again for the Weekly Run Down with Kim and Deborah.

I’ve started the Team Wilpers Summer Run Challenge 2025 this week. It’s an 8-week  training plan, purposefully designed to keep you consistent, fit, and sane through the summer months. I think it’s the perfect plan to get me back to a solid running routine that I can build upon. 

Monday

• 10 Min Morning Meditation – Ross (3/16/24)
• 5 Pre-Run Warm Up – Rebecca (7/17/24)
• Team Wilpers Summer Run Challenge 2025 – W1R1
  • 45 Min 80s Run – Matt (5/19/23)
    • 10 Min @ Easy Pace
    • 5 Min @ Marathon Pace
    • 3 x 15 sec Striders / 45 sec @ Easy Pace
    • 2 Min Rest
    • 20 Min Distance Test
    • 5 Min Jog @ Easy Pace
• 10 Min Focus Flow: For Runners – Denis (4/9/24) — Personal Streak
• 20 Min Sleep Meditation – Ross (4/11/22) — Summer Fun Bucket List

The TW Summer Challenge started, as always, with a 20-minute distance test. If you have recently tested, you can skip it, but I haven’t tested in quite a while, so a retest was in order. You run as far (and as fast) as you can for 20 minutes (after proper warm up) and based on that distance (and pace), you calculate your training paces for the rest of the challenge. I compare it to the FTP test for the Power Zone Challenges (on the Peloton bike), because it helps you to train at (and progress from) your current fitness level. I lost a little bit of speed compared to the last time I tested, but that was to be expected after six months of no structured running. Nothing that a little bit of discipline can’t fix.

Tuesday

• 10 Min Morning Meditation – Anna (2/11/25)
• 10 Min Hip Mobility – Kirra (3/12/25)
• 30 Min Strength for Runners – Matt (3/2/21) — Stronger into Summer 
• 10 Min Focus Flow: For Runners – Denis (4/10/23) — Personal Streak
• 20 Min Mindful Walk – Jess K (6/17/25) — Summer Fun Self-Care
• 15 Min Sleep Meditation – Kristin (5/23/23)

I opted for some mobility work and strength for runners on my running off-day. I also went for a quick lunchtime walk, but it was pretty hot outside (90+F).

Wednesday

• 10 Min Morning Meditation – Ross (4/26/22)
• 10 Min Hip Mobility – Andy (12/4/24)
• 5 Min Pre-Run Warm Up – Rebecca (7/17/24)
• Team Wilpers Summer Run Challenge 2025 – W1R2 | Over/Under Intervals
  • 30 Min 90s Pop Run – Andy (6/29/25)
    • 5 Min @ Easy Pace
    • 5 MIn @ Marathon Pace 
    • 3 x 1 min @ Threshold Pace/ 1 Min @ Marathon Pace 
    • 3 Min @ Easy Pace
    • 4 x 1 Min  @ Threshold Pace/ 1 Min @ Marathon Pace 
    • 5 Min @ Easy Jog
• 5 Min Cool Down Walk – Andy (6/2/25)
• 10 Min Focus Flow: For Runners – Ross (10/3/23) — Personal Streak

Today was for Over/Under Intervals, a play with threshold and marathon paces. I was looking forward to playing with my paces, although they were a bit bumpy. Dialing in your paces on outdoor runs is tricky but I’ll get the hang of it again.  

Thursday

• 10 Min Focus Flow: Core – Kristin (5/9/23) — Personal Streak
• 20 Min Pop Barre – Leanne (7/1/25) — Summer Bucket List/Stronger into Summer
• 30 Min Country Ride – Denis (5/17/25)
• 5 Min Post-Ride Stretch – Denis (7/11/23) — Summer Fun Self-Care
• Extra 10: Low Impact Ride – Matt (6/15/25) — Extra 10

I had the day off and joined Lindsay and Sherry for some yoga core and barre, and then Sherry and I went on and did a Country Ride with Denis. It was so fun to work out with (some of) the #BCBabes again.

Friday

• 10 Min Daily Meditation – Chelsea (6/29/25)
• 10 Min Warm Up Ride – Bradley (5/5/525)
• Extra 10: Tabata Ride – Matt (3/9/25) — Extra 10
• 10 Min Climb Ride – Denis (10/20/21) 
• Extra 10: Listening Party Ride – Bradley (6/5/25) — Extra 10
• 20 Min 4th of July Yoga Flow – Kristin (7/2/22) — Personal Streak

Team Wilpers created the 4 for the 4th Challenge for the 4th of July, and so I decided to do “4 ten-minute rides” (I forgot how much fun Tabata is!) and then finished with a 4th of July Yoga Flow.

Saturday

• 10 Min Kindness Meditation – Anna (4/23/24)
• 5 Min Pre-Run Warm Up – Rebecca (7/17/24)
• Team Wilpers Summer Run Challenge 2025 – W1R3 – “Long” Run
  • 30 Min Outdoor Run Club – Adrian (6/14/25)
    • 5 Min @ Easy Pace (low end/30 sec slower)
    • 10 Min @ Easy Pace (middle/15 sec slower)
    • 10 Min @ Easy Pace (upper end)
    • 5 Min @ Marathon Pacen
• 5 Min Cool Down Walk – Joslyn (4/4/24)
• 10 Min British Summer Fest Stretch – JJ (6/13/25) — Summer Fun Self-Care/Summer Bucket List
• 10 Min Focus Flow: For Runners – Denis (4/9/24) — Personal Streak
• 45 Min Pop Walk – Jon (3/22/25)

Run 3 of the Team Wilpers was an Easy Pace long run with a 5-minute Marathon Pace finish and I only have one question: why is running easy so hard?

Sunday

• 10 Min Morning Meditation – Ross (3/16/24
• 5 Warm Up Ride – Matt (6/30/25)
• 30 Min HIIT Ride – Matt (10/29/21)
• 5 Min Cool Down Ride – Bradley (5/8/25)
• 10 Min Focus Flow: Healthy Back – Chelsea (2/11/25) — Personal Streak
• 10 Min Arms & Shoulders – Joslyn (6/24/25) — Summer Fun Self-Care
• 13 min Swimming

I met up with Tanja this morning for a workout stack. I picked out a 30-minute HIIT Ride because I had so much fun with the 10-minute Tabata Ride on Friday. Intervals are fun. Tanja rightfully pointed out that I took a ten-minute ride on Friday, but 30 minutes hit different. Haha.

Current Challenges + Trackers:

New month, new trackers! I am attempting to finish five! Let’s see what I can accomplish. It’s time to buckle down again.

Streaker365 Summer Bucket List
Streaker365 Summer Fun Bucket List Self-Care
Streaker365 Stronger into Summer
Streaker365 Extra 10
Streaker365 July Personal Streak (Daily Yoga)
Streaker365 Serenity Sunday (restorative yoga + meditation)