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...

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 ...

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...

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...

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...

Equipment: Lights Weights, Ankle Weights & Medium Resistance Band

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

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...

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 ...

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...

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...

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...

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:...

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 ...

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...

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...

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: ...

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

...

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
...

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...

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 ...