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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.

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10-15 min | Running
  • 13 Min Stride - Beginner Run (Sep 3)
    16:57
    13 Min Stride - Beginner Run (Sep 3)

    13 Min Stride - Beginner Run (Sep 3)

    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 (May 21)**
    16:05
    15 Min Run - Incline Focus (May 21)**

    15 Min Run - Incline Focus (May 21)**

    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 AAA (July 23)*
    45:21
    13 Min Stride + 26 Min AAA (July 23)*

    13 Min Stride + 26 Min AAA (July 23)*

    Equipment: Lights Weights, Ankle Weights & Medium Resistance Band

  • 13 Min Stride - Precision Running (May 7)**
    14:27
    13 Min Stride - Precision Running (May 7)**

    13 Min Stride - Precision Running (May 7)**

    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 (June 13)**
    15:21
    13 Min Stride - Pyramid Run (June 13)**

    13 Min Stride - Pyramid Run (June 13)**

    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 (Nov 12)*
    14:26
    13 Min Soto Stride - Incline Walk (Nov 12)*

    13 Min Soto Stride - Incline Walk (Nov 12)*

    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 (Nov 12)*
    15:52
    13 Min Stride - 3 Block Burn (Nov 12)*

    13 Min Stride - 3 Block Burn (Nov 12)*

    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 (Nov 26)**
    15:00
    13 Min Stride - Faster 60 Sec Speeds (Nov 26)**

    13 Min Stride - Faster 60 Sec Speeds (Nov 26)**

    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 (Jan 7)**
    15:00
    13 Min Stride - Getting Back Into It (Jan 7)**

    13 Min Stride - Getting Back Into It (Jan 7)**

    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 (Feb 11)
    15:00
    13 Min Run - New to Running (Feb 11)

    13 Min Run - New to Running (Feb 11)

    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 (No Music - July 7)*
    15:16
    15 Min Stride - Run, Walk, Jog, Sprint (No Music - July 7)*

    15 Min Stride - Run, Walk, Jog, Sprint (No Music - July 7)*

    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 (With Music - July 8)*
    15:18
    15 Min Stride - Run, Walk, Jog, Sprint (With Music - July 8)*

    15 Min Stride - Run, Walk, Jog, Sprint (With Music - July 8)*

    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 (Aug 4)*
    14:42
    15 Min Stride - 60 Second Pushes (Aug 4)*

    15 Min Stride - 60 Second Pushes (Aug 4)*

    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 (Aug 25)*
    14:59
    15 Min Run - 5, 6, 7, 8 Speeds (Aug 25)*

    15 Min Run - 5, 6, 7, 8 Speeds (Aug 25)*

    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 (Sep 29)*
    15:18
    13 Min Stride - 60 Second Runs (Sep 29)*

    13 Min Stride - 60 Second Runs (Sep 29)*

    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 ...

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