10-15 min | Running

10-15 min | Running

This audio-only class is going to guide you through precision runs all following SOTO roadmap.

If you are on a treadmill - I will be instructing you on the various speeds to use, if you are running outside, you can absolutely adjust your tempo to match the equivalent speed. Only difference between this class and the other SOTO's - each block will start with a 60 second walk, jog or run and instead of sections of 20 seconds, we will have sections of 40 seconds.

Subscribe Share
10-15 min | Running
  • 13 Min Stride - Beginner Run
    16:57
    13 Min Stride - Beginner Run

    13 Min Stride - Beginner Run

    60 Second Jog: 5.0 Warm-up

    40 Second: 5.1
    40 Second: 5.2
    40 Second: 5.3
    40 Second: 5.2
    40 Second: 5.1

    60 Second Jog: 5.0

    40 Second: 5.2
    40 Second: 5.0
    40 Second: 5.4
    40 Second: 5.0
    40 Second: 5.6

    60 Second Jog: 5.0

    40 Second: 5.2
    40 Second: 5.0
    40 Second: 5.4
    40 Second: 5.0
    40...

  • 15 Min Run - Incline Focus
    16:05
    15 Min Run - Incline Focus

    15 Min Run - Incline Focus

    60 Second Jog: 5.5

    40 Second: 5.6 + 1% on your incline
    40 Second: 5.7 + 1% on your incline
    40 Second: 5.8 + 1% on your incline
    40 Second: 5.9 + 1% on your incline
    40 Second: 6.0 + 1% on your incline

    60 Second Jog: 6.0

    40 Second: 6.2 + 3% on your incline
    40 Second: 6.4 + 3% on your incline...

  • 17 Min Stride + 26 Min Triple A (July 30)*
    46:25
    17 Min Stride + 26 Min Triple A (July 30)*

    17 Min Stride + 26 Min Triple A (July 30)*

    Equipment: Medium weights (I use 5s) and ankle weights (optional)

  • 13 Min Stride & 26 Min Triple A
    45:21
    13 Min Stride & 26 Min Triple A

    13 Min Stride & 26 Min Triple A

    Flow: 13 Min Stride + Arms + R Glute (all side series) + L Glute + Bridge + Abs on Back + Planking
    Equipment: Lights Weights, Ankle Weights & Medium Resistance Band

  • 13 Min Stride - Precision Running
    14:27
    13 Min Stride - Precision Running

    13 Min Stride - Precision Running

    Flow of class:

    Block 1
    60 Second Jog: 5.0

    40 Second: 5.2
    40 Second: 5.4
    40 Second: 5.6
    40 Second: 5.8
    40 Second: 6.0

    Block 2
    60 Second Jog: 5.5 to 6.0

    40 Second: 6.2
    40 Second: 6.4
    40 Second: 6.6
    40 Second: 6.8
    40 Second: Push

    Block 3
    60 Second Jog: 5.5 to 6.0

    40 Second: 6.2
    40...

  • 18 Min Stride - Audio Only
    18:53
    18 Min Stride - Audio Only

    18 Min Stride - Audio Only

  • 13 Min Stride - Pyramid Run
    15:21
    13 Min Stride - Pyramid Run

    13 Min Stride - Pyramid Run

    Block 1
    60 Second Jog: 6.0

    40 Second: 6.2
    40 Second: 6.4
    40 Second: 6.6
    40 Second: 6.4
    40 Second: 6.2

    Block 2
    60 Second Jog: 6.0

    40 Second: 6.4
    40 Second: 6.6
    40 Second: 6.8
    40 Second: 6.6
    40 Second: 6.4

    Block 3
    60 Second Jog: 6.0

    40 Second: 6.6
    40 Second: 6.8
    40 Second: 7.0
    40...

  • 13 Min Stride - Quick Cardio Run
    14:26
    13 Min Stride - Quick Cardio Run

    13 Min Stride - Quick Cardio Run

    This audio-only class is going to guide you through a 13 min run all following the SOTO roadmap. So once you are on your treadmill… meet me in a walk.

    This is the run I do when I am at the gym, I wanna get my heart rate up but my desire to do anything cardio-related is close to zero.

    We have ...

  • 18 Min Stride - Audio Only
    18:38
    18 Min Stride - Audio Only

    18 Min Stride - Audio Only

    Name of the game: Speed.

    Block 1 (4:20)

    60 sec: Jog at 6.0 speed

    40 sec: Jog at 6.3 speed

    40 sec: Run at 6.6 speed

    40 sec: Run at 6.9 speed

    40 sec: Run at 7.2 speed

    40 sec: Run at 7.5 speed

    Block 2 (8:40)

    60 sec: Jog at 6.5 speed

    40 sec: Run at 6.8 speed

    40 sec: Run at 7.1 spe...

  • 13 Min Soto Stride - Incline Walk
    14:26
    13 Min Soto Stride - Incline Walk

    13 Min Soto Stride - Incline Walk

    Block 1
    60 Seconds: 3.0 to 3.5

    40 Seconds: .5%
    40 Seconds: 1.0%
    40 Seconds: 1.5%
    40 Seconds: 2.0%
    40 Seconds: 2.5%

    Block 2
    60 Seconds: 3.0 to 3.5 (.5% Incline)

    40 Seconds: 1.5%
    40 Seconds: 2.0%
    40 Seconds: 2.5%
    40 Seconds: 3.0%
    40 Seconds: 3.5%

    Block 3
    60 Seconds: 3.0 to 3.5 (1% Incli...

  • 13 Min Stride - 3 Block Burn
    15:52
    13 Min Stride - 3 Block Burn

    13 Min Stride - 3 Block Burn

    Block 1
    60 Seconds: 5.0

    40 Seconds: 5.5
    40 Seconds: 5.7
    40 Seconds: 5.9
    40 Seconds: 6.1
    40 Seconds: 6.3

    Block 2
    60 Seconds: 5.5

    40 Seconds: 6.0
    40 Seconds: 6.2
    40 Seconds: 6.4
    40 Seconds: 6.6
    40 Seconds: 6.8

    Block 3
    60 Seconds: 5.5

    40 Seconds: Push Pace
    40 Seconds: Walk/Jog
    40 ...

  • 13 Min Stride - Faster 60 Sec Speeds
    15:00
    13 Min Stride - Faster 60 Sec Speeds

    13 Min Stride - Faster 60 Sec Speeds

    Block 1
    60 Seconds: 5.0

    40 Seconds: 6.0
    40 Seconds: 6.5
    40 Seconds: 7.0
    40 Seconds: Recovery Pace
    40 Seconds: Push

    Block 2
    60 Seconds: 6.0

    40 Seconds: 6.0
    40 Seconds: 6.5
    40 Seconds: 7.0
    40 Seconds: Recovery Pace
    40 Seconds: Push

    Block 3
    60 Seconds: 7.0

    40 Seconds: 6.0
    40 Secon...

  • 13 Min Stride - (Steeper) Incline Walk (Dec 11)
    15:00
    13 Min Stride - (Steeper) Incline Walk (Dec 11)

    13 Min Stride - (Steeper) Incline Walk (Dec 11)

    Block 1
    60 Seconds: 3.0 to 4.0 (2%)

    40 Seconds: 3%
    40 Seconds: 3.5%
    40 Seconds: 4%
    40 Seconds: 3.5%
    40 Seconds: 3%

    Block 2
    60 Seconds: 3.0 to 4.0 (3.5%)

    40 Seconds: 4%
    40 Seconds: 4.5%
    40 Seconds: 5%
    40 Seconds: 4.5%
    40 Seconds: 4%

    Block 3
    60 Seconds: 3.0 to 4.0 (4.5%)

    40 Seconds...

  • 13 Min Stride - Getting Back Into It
    15:00
    13 Min Stride - Getting Back Into It

    13 Min Stride - Getting Back Into It

    Block 1
    60 Seconds: 5.0

    40 Seconds: 5.5
    40 Seconds: 6.0
    40 Seconds: 6.5
    40 Seconds: 6.0
    40 Seconds: Push

    Block 2
    60 Seconds: 5.0

    40 Seconds: 5.5
    40 Seconds: 6.0
    40 Seconds: 6.5
    40 Seconds: 6.0
    40 Seconds: Push

    Block 3
    60 Seconds: 5.0

    40 Seconds: 5.5
    40 Seconds: 6.0
    40 Seconds:...

  • 13 Min Run - New to Running
    15:00
    13 Min Run - New to Running

    13 Min Run - New to Running

    Block 1

    60 Second Walk: 2.5-4.0

    40 Second: 4.0 or 5.0
    40 Second: 4.1 or 5.1
    40 Second: 4.2 or 5.2
    40 Second: 4.3 or 5.3
    40 Second: 4.4 or 5.4

    Block 2

    60 Second Walk: 2.5-4.0

    40 Second: 4.0 or 5.0
    40 Second: 4.1 or 5.1
    40 Second: 4.2 or 5.2
    40 Second: 4.3 or 5.3
    40 Second: 4.4 or ...

  • 15 Min Stride - Run, Walk, Jog, Sprint
    15:16
    15 Min Stride - Run, Walk, Jog, Sprint

    15 Min Stride - Run, Walk, Jog, Sprint

    Block 1
    60 Second: Run Pace

    40 Second: Walk
    40 Second: Sprint
    40 Second: Jog
    40 Second: Walk
    40 Second: Sprint

    Block 2
    60 Second: Run Pace

    40 Second: Walk
    40 Second: Sprint
    40 Second: Jog
    40 Second: Walk
    40 Second: Sprint

    Block 3
    60 Second: Run Pace

    40 Second: Walk
    40 Second: Sprint
    40 Secon...

  • 15 Min Stride - Run, Walk, Jog, Sprint
    15:18
    15 Min Stride - Run, Walk, Jog, Sprint

    15 Min Stride - Run, Walk, Jog, Sprint

    Block 1
    60 Second: Run Pace

    40 Second: Walk
    40 Second: Sprint
    40 Second: Jog
    40 Second: Walk
    40 Second: Sprint

    Block 2
    60 Second: Run Pace

    40 Second: Walk
    40 Second: Sprint
    40 Second: Jog
    40 Second: Walk
    40 Second: Sprint

    Block 3
    60 Second: Run Pace

    40 Second: Walk
    40 Second: Sprint
    40 Secon...

  • 15 Min Stride - New Run Pace & We Add Incline (July 14)*
    14:59
    15 Min Stride - New Run Pace & We Add Incline (July 14)*

    15 Min Stride - New Run Pace & We Add Incline (July 14)*

    Block 1
    60 Second: Jog

    40 Second: Run Pace 1
    40 Second: Run Pace 2
    40 Second: Jog No Incline
    40 Second: Jog 5% Incline
    40 Second: Sprint

    Block 2
    60 Second: Jog

    40 Second: Run Pace 1
    40 Second: Run Pace 2
    40 Second: Jog No Incline
    40 Second: Jog 5% Incline
    40 Second: Sprint

    Block 3
    60 Second: ...

  • 22 Min Stride - New Favorite Run (July 21)*
    23:49
    22 Min Stride - New Favorite Run (July 21)*

    22 Min Stride - New Favorite Run (July 21)*

    Block 1
    60 Second: Jog Pace

    40 Second: Run Pace 1
    40 Second: Run Pace 2
    40 Second: Jog
    40 Second: Jog 5% Incline
    40 Second: Sprint

    Block 2
    60 Second: Jog Pace

    40 Second: Run Pace 1
    40 Second: Run Pace 2
    40 Second: Jog
    40 Second: Jog 5% Incline
    40 Second: Sprint

    Block 3
    60 Second: Jog Pace

    ...

  • 15 Min Stride - 60 Second Pushes
    14:42
    15 Min Stride - 60 Second Pushes

    15 Min Stride - 60 Second Pushes

    Block 1
    60 Second: Jog

    40 Second: Run
    40 Second: Jog
    40 Second: Run
    40 Second: Walk
    40 Second: Sprint

    Block 2
    60 Second: Run

    40 Second: Run
    40 Second: Jog
    40 Second: Run
    40 Second: Walk
    40 Second: Sprint

    Block 3
    60 Second: Push

    40 Second: Run
    40 Second: Jog
    40 Second: Run
    40 Second: Walk
    ...

  • 15 Min Run - 5, 6, 7, 8 Speeds
    14:59
    15 Min Run - 5, 6, 7, 8 Speeds

    15 Min Run - 5, 6, 7, 8 Speeds

    Block 1
    60 Second: Jog

    40 Second: 5-5.9 speed
    40 Second: 6-6.9 speed
    40 Second: 7-7.9 speed
    40 Second: 5-5.9 speed
    40 Second: 8-8.9 speed

    Block 2
    60 Second: Jog

    40 Second: 5-5.9 speed
    40 Second: 6-6.9 speed
    40 Second: 7-7.9 speed
    40 Second: 5-5.9 speed
    40 Second: 8-8.9 speed

    Block 3
    60 Second...

  • 13 Min Stride - 60 Second Runs
    15:18
    13 Min Stride - 60 Second Runs

    13 Min Stride - 60 Second Runs

    Today's Run:

    Block 1
    60 Second: Run

    40 Second: Walk
    40 Second: Jog
    40 Second: Run
    40 Second: Walk
    40 Second: Push

    Block 2
    60 Second: Run

    40 Second: Walk
    40 Second: Jog
    40 Second: Run
    40 Second: Walk
    40 Second: Push

    Block 3
    60 Second: Run

    40 Second: Walk
    40 Second: Jog
    40 Second: Run ...

×