20-25 min | Running

20-25 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
20-25 min | Running
  • 22 Min Run - Adding Incline (Oct 29)**
    23:55
    22 Min Run - Adding Incline (Oct 29)**

    22 Min Run - Adding Incline (Oct 29)**

    Block 1
    60 Second Jog: 5.0-5.5

    40 Second: 6.0
    40 Second: 6.2
    40 Second: 6.4
    40 Second: 6.6
    40 Second: 6.8

    Block 2
    60 Second Jog: 5.5 – 6.0

    40 Second: 6.2
    40 Second: 6.4
    40 Second: 6.6
    40 Second: 6.8
    40 Second: 7.0

    Block 3
    60 Second Jog: 5.0-5.5 (2 to 3% incline)

    40 Second: 6.0
    40...

  • 22 Min Run
    23:24
    22 Min Run

    22 Min Run

    60 Second Jog: 5.0-5.5

    40 Second: 6.0
    40 Second: 6.2
    40 Second: 6.4
    40 Second: 6.6
    40 Second: 6.8

    60 Second Jog: 5.0-5.5

    40 Second: 6.0
    40 Second: 6.2
    40 Second: 6.4
    40 Second: 6.6
    40 Second: 6.8

    60 Second Jog: 5.5 – 6.0

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

  • 20 Min Stride - Current Favorite
    21:36
    20 Min Stride - Current Favorite

    20 Min Stride - Current Favorite

    60 Second Jog: 5.5 Warm-up

    40 Second: 6.0
    40 Second: 6.5
    40 Second: Push
    40 Second: 6.5
    40 Second: 6.0 -

    60 Second Jog: 5.5 Warm-up

    40 Second: 6.0
    40 Second: 6.5
    40 Second: Push
    40 Second: 6.5
    40 Second: 6.0

    60 Second Jog: 5.5 Warm-up

    40 Second: 6.0
    40 Second: 6.5
    40 Second: Push
    40...

  • 20 Min Stride - 40 Second Pushes
    19:41
    20 Min Stride - 40 Second Pushes

    20 Min Stride - 40 Second Pushes

    Block 1
    60 Second Jog: 6.0

    40 Second: 6.1
    40 Second: 6.2
    40 Second: 6.3
    40 Second: 6.4
    40 Second: Push

    Block 2
    60 Second Jog: 6.0

    40 Second: 6.2
    40 Second: 6.3
    40 Second: 6.4
    40 Second: 6.5
    40 Second: Push

    Block 3
    60 Second Jog: 6.0

    40 Second: 6.3
    40 Second: 6.4
    40 Second: 6.5
    ...

  • 18 Min Run - Incline & Speed - New Playlist
    21:36
    18 Min Run - Incline & Speed - New Playlist

    18 Min Run - Incline & Speed - New Playlist

    60 Second Jog: 5.5 to 6.0 – 3% incline

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

    60 Second Jog: 5.5 to 6.0 - No Incline

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

    60 Second Jog: 5.5 to 6.0 – 3% incline

    40 Second: 6....

  • 17 Min & 20 Sec Run - Instant Sweat
    20:44
    17 Min & 20 Sec Run - Instant Sweat

    17 Min & 20 Sec Run - Instant Sweat

    Block 1
    60 Second Jog: 5.5

    40 Second: 5.6
    40 Second: 5.8
    40 Second: 6.0
    40 Second: 6.2
    40 Second: 6.4

    Block 2
    60 Second Jog: 5.5

    40 Second: 5.6
    40 Second: 5.8
    40 Second: 6.0
    40 Second: 6.2
    40 Second: 6.4

    Block 3
    60 Second Jog: 6.0

    40 Second: 6.6
    40 Second: 6.8
    40 Second: 7.0
    4...

  • 18 Min Run - Faster Pace
    19:49
    18 Min Run - Faster Pace

    18 Min Run - Faster Pace

    60 Second Jog: 6.0 Warm-up

    40 Second: 6.2
    40 Second: 6.0
    40 Second: 6.4
    40 Second: 6.0
    40 Second: 6.6

    60 Second Jog: 7.0

    40 Second: 7.1
    40 Second: 7.2
    40 Second: 7.3
    40 Second: 7.4
    40 Second: 7.5

    60 Second Jog: 7.0

    40 Second: 7.1
    40 Second: 7.2
    40 Second: 7.3
    40 Second: 7.4
    40...

  • 18 Min Run - Precision Running
    20:10
    18 Min Run - Precision Running

    18 Min Run - Precision Running

    Block 1
    60 Second Jog: 6.0

    40 Second: 6.1
    40 Second: 6.2
    40 Second: 6.3
    40 Second: 6.4
    40 Second: 6.5

    Block 2
    60 Second Jog: 6.0

    40 Second: 6.6
    40 Second: 6.7
    40 Second: 6.8
    40 Second: 6.9
    40 Second: 7.0

    Block 3
    60 Second Jog: 6.5

    40 Second: 6.6
    40 Second: 6.7
    40 Second: 6.8
    40 S...

  • 18 Min Stride - Precision Run
    20:13
    18 Min Stride - Precision Run

    18 Min Stride - Precision Run

    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: 6.2

    Block 2
    60 Second Jog: 6.0 -

    40 Second: 6.2
    40 Second: 6.4
    40 Second: 6.6
    40 Second: 6.8
    40 Second: 7.0

    Block 3
    60 Second Jog: 5.0

    40 Second: 5.2
    40 Second: 5.4
    40 Second: 5.6 ...

  • 22 Min Stride - Audio Only
    22:47
    22 Min Stride - Audio Only

    22 Min Stride - Audio Only

    Block x 5 (4:20)

    60 sec: Jog at 5.0 speed

    40 sec: Jog at 5.5 speed

    40 sec: Run at 6.0 speed

    40 sec: Jog at 5.5 speed

    40 sec: Run at 6.5 speed

    40 sec: Sprint

  • 22 Min Stride - Audio Only**
    22:50
    22 Min Stride - Audio Only**

    22 Min Stride - Audio Only**

    We have 5 blocks today of running - each 4 min and 20 seconds. Blocks 2 and 3 are all about incline and for block 4 - we are looking for speed.

    Block 1 (4:20)

    60 sec: Jog at 5.0 speed

    40 sec: Jog at 5.5 speed

    40 sec: Jog at 6.0 speed

    40 sec: Jog at 5.5 speed

    40 sec: Jog at 6.0 speed

    40...

  • 19 Min Stride - Audio Only
    19:12
    19 Min Stride - Audio Only

    19 Min Stride - Audio Only

    Block 1

    60 sec: Walk at 3.5 speed

    40 sec: Jog at 5.5 speed
    40 sec: Jog at 6.0 speed
    40 sec: Jog at 5.5 speed
    40 sec: Jog at 6.0 speed
    40 sec: Jog at 5.5 speed

    Block 2

    60 sec: Jog at 6.0 speed

    40 sec: Jog at 6.5 speed
    40 sec: Run at 7.0 speed
    40 sec: Jog at 6.5 speed
    40 sec: Run at 7.0 spee...

  • 32 Min Stride - Audio Only
    32:03
    32 Min Stride - Audio Only

    32 Min Stride - Audio Only

    Run Breakdown:

    Block 1 (4:20)

    60 sec: Walk at 3.5 speed

    40 sec: Jog at 5.5 speed

    40 sec: Jog at 5.0 speed

    40 sec: Jog at 5.5 speed

    40 sec: Jog at 5.0 speed

    40 sec: Jog at 5.5 speed

    Block 2 (8:40)

    60 sec: Jog at 5.0 speed

    40 sec: Run at 6.0 speed

    40 sec: Run at 5.5 speed

    40 se...

  • 18 Min Run - My Favorite (Manageable) Challenge
    19:06
    18 Min Run - My Favorite (Manageable) Challenge

    18 Min Run - My Favorite (Manageable) Challenge

    Block 1
    60 Second Jog: 5.0

    40 Second: 5.5
    40 Second: 6.0
    40 Second: 6.5
    40 Second: 6.0
    40 Second: Push

    Block 2
    60 Second Jog: 5.0

    40 Second: 5.5 (2% incline)
    40 Second: 6.0 (2% incline)
    40 Second: 6.5 (2% incline)
    40 Second: 6.0 (2% incline)
    40 Second: Push

    Block 3
    60 Second Jog: ...

  • 18 Min Stride - Pyramid Run (Dec 4)**
    19:39
    18 Min Stride - Pyramid Run (Dec 4)**

    18 Min Stride - Pyramid Run (Dec 4)**

    Block 1
    60 Seconds: 5.0 (1%)

    40 Seconds: 5.5 (2%)
    40 Seconds: 6.0 (3%)
    40 Seconds: 6.5 to 7.0 – Push Incline
    40 Seconds: 6.0 (3%)
    40 Seconds: 5.5 (2%)

    Block 2
    60 Seconds: 5.0

    40 Seconds: 6.0
    40 Seconds: 7.0
    40 Seconds: Push
    40 Seconds: 7.0
    40 Seconds: 6.0

    Block 3
    60 Seconds: 5.0 (1%...

  • 18 Min Run (Tread or Outdoors) - Walk, Jog, Push, Sprint
    19:46
    18 Min Run (Tread or Outdoors) - Walk, Jog, Push, Sprint

    18 Min Run (Tread or Outdoors) - Walk, Jog, Push, Sprint

    Block 1
    60 Seconds: Jog or Walk

    40 Seconds: Push
    40 Seconds: Jog
    40 Seconds: Sprint
    40 Seconds: Jog
    40 Seconds: Push

    Block 2
    60 Seconds: Jog or Walk

    40 Seconds: Push
    40 Seconds: Jog
    40 Seconds: Sprint
    40 Seconds: Jog
    40 Seconds: Sprint

    Block 3
    60 Seconds: Jog or Walk

    4...

  • 20 Min Stride - Jog, Run, Push w. Incline
    20:00
    20 Min Stride - Jog, Run, Push w. Incline

    20 Min Stride - Jog, Run, Push w. Incline

    Block 1
    60 Seconds: Jog

    40 Seconds: Run
    40 Seconds: Jog
    40 Seconds: Run
    40 Seconds: Jog (2% Incline)
    40 Seconds: Push

    Block 2
    60 Seconds: Jog

    40 Seconds: Run
    40 Seconds: Jog
    40 Seconds: Run
    40 Seconds: Jog (3% Incline)
    40 Seconds: Push

    Block 3
    60 Seconds: Jog

    40 Seconds: Run
    4...

  • 18 Min Stride - 40 Sec Sprints
    19:37
    18 Min Stride - 40 Sec Sprints

    18 Min Stride - 40 Sec Sprints

    Block 1

    60 Second Walk: Jog

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

    Block 2

    60 Second Walk: Jog

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

    Block 3

    60 Second Walk: Jog

    40 Second: Run
    40 Second: Jog
    4...

  • 22 Min Stride - Walk, Jog, Run, Sprint
    23:52
    22 Min Stride - Walk, Jog, Run, Sprint

    22 Min Stride - Walk, Jog, Run, Sprint

    Block 1

    60 Second Walk: Jog

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

    Block 2

    60 Second Walk: Jog

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

    Block 3

    60 Second Walk: Jog

    40 Second: Run
    40 Second: Jog
    4...

  • 18 Min Stride - 5, 7, Push
    19:24
    18 Min Stride - 5, 7, Push

    18 Min Stride - 5, 7, Push

    Block 1
    60 Second: Jog

    40 Second: 5-5.9 speed
    40 Second: 7-7.9 speed
    40 Second: 5-5.9 speed
    40 Second: 7-7.9 speed
    40 Second: Push

    Block 2
    60 Second: Jog

    40 Second: 5-5.9 speed
    40 Second: 7-7.9 speed
    40 Second: 5-5.9 speed
    40 Second: 7-7.9 speed
    40 Second: Push

    Block 3
    60 Second: Jog

    40 Seco...

  • 26 Min Stride - Alternating Blocks of Running and Incline Walking
    27:43
    26 Min Stride - Alternating Blocks of Running and Incline Walking

    26 Min Stride - Alternating Blocks of Running and Incline Walking

    Block 1
    60 Second: Walk @ 2.0%

    40 Second: Walk @ 3%
    40 Second:Walk @ 4%
    40 Second: Walk @ 5%
    40 Second: Walk @ 6%
    40 Second: Walk @ 7%

    Block 2
    60 Second: Jog

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

    Block 3
    60 Second: Walk @ 2.0%

    40 Second: Walk @ 3%
    40 ...

  • 17 Min Stride - All Time Favorite Push Run
    19:15
    17 Min Stride - All Time Favorite Push Run

    17 Min Stride - All Time Favorite Push Run

    Block 1

    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

    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

    ...

  • 22 Min Stride - Endurance & Speed Challenge
    23:41
    22 Min Stride - Endurance & Speed Challenge

    22 Min Stride - Endurance & Speed Challenge

    Today's Run:

    Block 1
    60 Second: Jog

    40 Second: Run
    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: Jog

    40 Second: Run
    40 Second: Jog
    40 Second: Run
    4...

  • 20 Min Stride - Incline Walk, Jog & Run (Dec 15)
    19:37
    20 Min Stride - Incline Walk, Jog & Run (Dec 15)

    20 Min Stride - Incline Walk, Jog & Run (Dec 15)

    Block 1
    60 Seconds: Walk @ 3.0%

    40 Seconds: Walk @ 4%
    40 Seconds: Walk @ 5%
    40 Seconds: Walk @ 6%
    40 Seconds: Jog @ 4%
    40 Seconds: Jog @ 5%

    Block 2
    60 Seconds: Walk @ 3.0%

    40 Seconds: Walk @ 4%
    40 Seconds: Walk @ 5%
    40 Seconds: Walk @ 6%
    40 Seconds: Jog @ 4%
    40 Seconds: Jog @ 5%

    Blo...

×