GET STARTEDGET STARTED
FITTER. FASTER.
30 days is all it takes to break away from your
everyday routine—to set a goal, go for it, and do
what your body was born to do…RUN!
Each week we’ll lift to power your runs and build
lean muscle, and break away for interval-based
runs to build stamina and accelerate fat loss.
I fell in love with running as a young athlete in
Puerto Rico, where I was a national track-and-field
star for 10 years. Now I’m going back to my running
roots to teach you how to reconnect to your inner
runner, so you can cross the 5K finish line fitter,
faster, and stronger than ever.
Idalis Velazquez
THE ROAD TO RESULTS
A WINNING COMBINATION
I designed every lift and run to stand alone as
effective workouts or be paired together to create
new challenges, mixing and matching as you get
stronger so you can push your limits with a variety
of workout combinations.
YOU CAN ALWAYS WALK IT
Not everybody is ready to hit the road running—it’s
more than OK to walk when you need to, or simply
choose one of the two interval-based walks until you
get up to speed.
3 WAYS TO BREAK AWAY.
ZERO EXCUSES.
Use the video option to run with me on a treadmill,
or pop in your earbuds and head out in your
neighborhood as I coach you to music set to each
interval. For rainy days (or anytime you can’t make
the run), you can break away indoors with my killer
bodyweight Rainy Day Cardio.
MOBILITY & RECOVERY
Whether you’re new to running or you’ve been around
the block, you’ll want to grab your foam roller and
stretch out those kinks with my Rest Day Roll-Out
routine before you work out again. And don’t forget
the bonus warm-up and cooldown routines to prep
and stretch your muscles pre- and post-workout.
FIND YOUR STRIDE
Paying attention to how you feel while running can
help you gauge whether you’re going too hard, not hard
enough, or just right. That’s why I want you to monitor
your training intensity using a Rating of Perceived
Exertion (RPE) scale. You’ll hear me call out these RPE
levels during our runs—take a look at the chart to help
fine-tune your exercise intensity.
RPE
ACTIVITY ZONE TALK TEST
1
Sitting or standing Inactive Normal breathing – easy talking
2-3
Fast walk or easy jog Endurance and fat-burning Slightly elevated breathing – easy talking
4-5
Base/moderate run Endurance and fat-burning Elevated breathing – conversation takes eort
6-7
Fast run Endurance and fat-burning Heavy breathing – broken sentences
8-9
Speedwork/intervals Speed and power Very heavy breathing – can barely speak a word
10
All-out sprint Speed and power Breathless – can’t talk
DIAL-IN YOUR NUTRITION
THE FUEL
Build a healthy nutritional foundation with
Shakeology
®
. It’s a powerful blend of proteins,
prebiotics, probiotics, antioxidants, vitamins, and
minerals that can help you get the most out of
30 Day Breakaway.*
On workout days, take Beachbody Performance
®
Energize to help boost energy and endurance,
and Recover to help decrease post-workout muscle
soreness and promote lean muscle growth.*
PICK YOUR NUTRITION PLAN
In order to get the results you want, what you eat
matters. Choose from our 2 healthy eating programs,
both proven to help, without starving or depriving
yourself of the foods you love.
2B Mindset
®
is for people who prefer to eat larger
volumes of food in order to feel satisfied physically
and emotionally. Make sure to review “2B Mindset &
Exercise” in the 2B Mindset Resources on Beachbody
On Demand.
Ultimate Portion Fix
®
takes the guesswork out of eating
using color-coded containers to help you create delicious,
perfectly sized meals every time. For 30 Day Breakaway,
go to Beachbody On Demand > Ultimate Portion Fix >
Resources > Module 3 > Calculate Your Calorie Target
and use the Moderately Challenging calculator on page 3.
Be sure to try our Nutrition+
monthly membership to
receive ongoing recipes, meal plans, advice, and support
for both 2B Mindset and Ultimate Portion Fix programs
to help you stay on-track and accountable.
BEFORE YOU BREAK AWAY
GEAR UP
Gather your equipment in one place.
Proper running shoes
Heavy, medium, and light dumbbells
Beachbody
®
Resistance Loops
Foam roller
LEARN THE ESSENTIALS
Visit Beachbody On Demand
®
to view these
must-watch videos.
How to Run
Get Moving
Introduction to Nutrition Programs
Introduction to Nutrition Supplements
DOWNLOAD THE BEACHBODY APP
The app brings it all together.
Stream your workouts
Track your nutrition
Connect with your Coach and their community
on BODgroups
to stay motivated
PICK A DATE TO RUN YOUR 5K
For the best results possible, plan to run your
5K on Day 30.
All products, flavors, and configurations may not be available in your market.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program and nutrition plan.
© 2020 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the 30 Day Breakaway, Shakeology, Beachbody Performance, 2B Mindset, Ultimate Portion Fix,
BODgroups, Beachbody Challenge, Beachbody On Demand, Nutrition+, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and
other intellectual property. All other trademarks are the property of their respective owners. Have questions? Contact your Coach for support or go to BeachbodySupport.
com for more information.
MEASUREMENTS
DAY BEFORE START DAY DAY AFTER RACE DAY
L. ARM
CHEST
R. ARM
WAIST
HIPS
R. THIGH
L. THIGH
TOTAL INCHES
WEIGHT
Enter your 30 Day Breakaway results into the Beachbody Challenge® contest and submit your 5K time
to receive a FREE Beachbody Challenge shirt and 30 Day Breakaway race medal,
**
plus a chance to win
cash prizes. Learn more and enter your results at BeachbodyChallenge.com.
**
While supplies last.
KEEP A TRACK RECORD
TAKE YOUR PICTURES AND
MEASUREMENTS
Pictures are one of the best ways to see your progress—take
your BEFORE photos the day before you start the program,
and the day after your 5K snap your AFTER photos. Visit
BeachbodyChallengePhotos.com for tips on taking the best
possible pictures.
You’ll also want to take your measurements the day before
you start the program. Write them here, and then do it again
the day after you cross the finish line.
And don’t forget to record your running time on 5K Day—
submit your results and you’ll get a shiny 30 Day Breakaway
race medal for all your hard work (while supplies last).
**
Share your photos and videos with us
/Beachbody @Beachbody #the30DayBreakaway #BODGroups
Your Team Beachbody® Coach is always there to help you reach your goals. Join their exclusive online accountability group on BODgroups
to get support and motivation from your Coach and connect with others in your group. You can track your progress, share meal prep ideas
and recipes with other group participants, or just cheer each other on.
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