13 Min Stride - Quick Cardio Run*
10-15 Minutes Stride
•
14m
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 3 blocks today of running - each 4 min and 20 seconds. Name the game… just move.
This can be your only workout or this pair perfectly with a Triple A or any type of whatever of sculpting or lifting movements.
Block 1 (4:20)
60 sec: Jog at 5.0 speed
40 sec: 5.5 speed
40 sec: 5.6 speed
40 sec: 5.7 speed
40 sec 5.8 speed
40 sec: 5.9 speed
Block 2 (8:40)
60 sec: Jog at 5.5 speed
40 sec: Run at 6.0 speed
40 sec: Run at 6.1 speed
40 sec: Run at 6.2 speed
40 sec: Run at 6.3 speed
40 sec: Run at 6.4 speed
Block 3 (13:00)
60 sec: Run at 6.0 speed
40 sec: Run at 6.5 speed
40 sec: Run at 6.6 speed
40 sec: Run at 6.7 speed
40 sec: Run at 6.8 speed
40 sec: Run at 7.0 speed
Up Next in 10-15 Minutes Stride
-
13 Min Stride - Precision Running (Ma...
Flow of class:
Block 1
60 Second Jog: 5.040 Second: 5.2
40 Second: 5.4
40 Second: 5.6
40 Second: 5.8
40 Second: 6.0Block 2
60 Second Jog: 5.5 to 6.040 Second: 6.2
40 Second: 6.4
40 Second: 6.6
40 Second: 6.8
40 Second: PushBlock 3
60 Second Jog: 5.5 to 6.040 Second: 6.2
40... -
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 incline60 Second Jog: 6.0
40 Second: 6.2 + 3% on your incline
40 Second: 6.4 + 3% on your incline... -
13 Min Stride - Pyramid Run (June 13)**
Block 1
60 Second Jog: 6.040 Second: 6.2
40 Second: 6.4
40 Second: 6.6
40 Second: 6.4
40 Second: 6.2Block 2
60 Second Jog: 6.040 Second: 6.4
40 Second: 6.6
40 Second: 6.8
40 Second: 6.6
40 Second: 6.4Block 3
60 Second Jog: 6.040 Second: 6.6
40 Second: 6.8
40 Second: 7.0
40...
