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.
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22 Min Run - Adding Incline (Oct 29)**
Block 1
60 Second Jog: 5.0-5.540 Second: 6.0
40 Second: 6.2
40 Second: 6.4
40 Second: 6.6
40 Second: 6.8Block 2
60 Second Jog: 5.5 – 6.040 Second: 6.2
40 Second: 6.4
40 Second: 6.6
40 Second: 6.8
40 Second: 7.0Block 3
60 Second Jog: 5.0-5.5 (2 to 3% incline)40 Second: 6.0
40... -
22 Min Run (Oct 22)**
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: 6.860 Second Jog: 5.0-5.5
40 Second: 6.0
40 Second: 6.2
40 Second: 6.4
40 Second: 6.6
40 Second: 6.860 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 (Oct 15)**
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: 6.060 Second Jog: 5.5 Warm-up
40 Second: 6.0
40 Second: 6.5
40 Second: Push
40... -
20 Min Stride - 40 Second Pushes - New Playlist (May 29)**
Block 1
60 Second Jog: 6.040 Second: 6.1
40 Second: 6.2
40 Second: 6.3
40 Second: 6.4
40 Second: PushBlock 2
60 Second Jog: 6.040 Second: 6.2
40 Second: 6.3
40 Second: 6.4
40 Second: 6.5
40 Second: PushBlock 3
60 Second Jog: 6.040 Second: 6.3
40 Second: 6.4
40 Second: 6.5
... -
18 Min Run - Incline & Speed - New Playlist (July 9)**
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: Push60 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: Push60 Second Jog: 5.5 to 6.0 – 3% incline
40 Second: 6....
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17 Min & 20 Sec Run - Instant Sweat (Sept 17)**
Block 1
60 Second Jog: 5.540 Second: 5.6
40 Second: 5.8
40 Second: 6.0
40 Second: 6.2
40 Second: 6.4Block 2
60 Second Jog: 5.540 Second: 5.6
40 Second: 5.8
40 Second: 6.0
40 Second: 6.2
40 Second: 6.4Block 3
60 Second Jog: 6.040 Second: 6.6
40 Second: 6.8
40 Second: 7.0
4... -
18 Min Run - Faster Pace (Aug 27)**
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: 6.660 Second Jog: 7.0
40 Second: 7.1
40 Second: 7.2
40 Second: 7.3
40 Second: 7.4
40 Second: 7.560 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 (May 14)**
Block 1
60 Second Jog: 6.040 Second: 6.1
40 Second: 6.2
40 Second: 6.3
40 Second: 6.4
40 Second: 6.5Block 2
60 Second Jog: 6.040 Second: 6.6
40 Second: 6.7
40 Second: 6.8
40 Second: 6.9
40 Second: 7.0Block 3
60 Second Jog: 6.540 Second: 6.6
40 Second: 6.7
40 Second: 6.8
40 S... -
18 Min Stride - Precision Run (May 7)**
Block 1
60 Second Jog: 5.040 Second: 5.2
40 Second: 5.4
40 Second: 5.6
40 Second: 5.8
40 Second: 6.2Block 2
60 Second Jog: 6.0 -40 Second: 6.2
40 Second: 6.4
40 Second: 6.6
40 Second: 6.8
40 Second: 7.0Block 3
60 Second Jog: 5.040 Second: 5.2
40 Second: 5.4
40 Second: 5.6 ... -
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
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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...
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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 speedBlock 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**
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...
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18 Min Run - My Favorite (Manageable) Challenge (Nov 19)**
Block 1
60 Second Jog: 5.040 Second: 5.5
40 Second: 6.0
40 Second: 6.5
40 Second: 6.0
40 Second: PushBlock 2
60 Second Jog: 5.040 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: PushBlock 3
60 Second Jog: ... -
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: 5.040 Seconds: 6.0
40 Seconds: 7.0
40 Seconds: Push
40 Seconds: 7.0
40 Seconds: 6.0Block 3
60 Seconds: 5.0 (1%... -
18 Min Run (Tread or Outdoors) - Walk, Jog, Push, Sprint (Dec 11)**
Block 1
60 Seconds: Jog or Walk40 Seconds: Push
40 Seconds: Jog
40 Seconds: Sprint
40 Seconds: Jog
40 Seconds: PushBlock 2
60 Seconds: Jog or Walk40 Seconds: Push
40 Seconds: Jog
40 Seconds: Sprint
40 Seconds: Jog
40 Seconds: SprintBlock 3
60 Seconds: Jog or Walk4...
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20 Min Stride - Jog, Run, Push w. Incline (Jan 28)**
Block 1
60 Seconds: Jog40 Seconds: Run
40 Seconds: Jog
40 Seconds: Run
40 Seconds: Jog (2% Incline)
40 Seconds: PushBlock 2
60 Seconds: Jog40 Seconds: Run
40 Seconds: Jog
40 Seconds: Run
40 Seconds: Jog (3% Incline)
40 Seconds: PushBlock 3
60 Seconds: Jog40 Seconds: Run
4... -
18 Min Stride - 40 Sec Sprints (Feb 11)**
Block 1
60 Second Walk: Jog
40 Second: Run
40 Second: Jog
40 Second: Run
40 Second: Walk
40 Second: SprintBlock 2
60 Second Walk: Jog
40 Second: Run
40 Second: Jog
40 Second: Run
40 Second: Walk
40 Second: SprintBlock 3
60 Second Walk: Jog
40 Second: Run
40 Second: Jog
4... -
22 Min Stride - Walk, Jog, Run, Sprint (Feb18)**
Block 1
60 Second Walk: Jog
40 Second: Run
40 Second: Jog
40 Second: Run
40 Second: Walk
40 Second: SprintBlock 2
60 Second Walk: Jog
40 Second: Run
40 Second: Jog
40 Second: Run
40 Second: Walk
40 Second: SprintBlock 3
60 Second Walk: Jog
40 Second: Run
40 Second: Jog
4... -
18 Min Stride - 5, 7, Push (Sep 1)*
Block 1
60 Second: Jog40 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: PushBlock 2
60 Second: Jog40 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: PushBlock 3
60 Second: Jog40 Seco...
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26 Min Stride - Alternating Blocks of Running and Incline Walking (Sep 15)*
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: Jog40 Second: Run
40 Second: Jog
40 Second: Run
40 Second: Walk
40 Second: PushBlock 3
60 Second: Walk @ 2.0%40 Second: Walk @ 3%
40 ... -
17 Min Stride - All Time Favorite Push Run (Sept 22)*
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 speedBlock 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...
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22 Min Stride - Endurance & Speed Challenge (Oct 20)*
Today's Run:
Block 1
60 Second: Jog40 Second: Run
40 Second: Jog
40 Second: Run
40 Second: Walk
40 Second: PushBlock 2
60 Second: Run40 Second: Walk
40 Second: Jog
40 Second: Run
40 Second: Walk
40 Second: PushBlock 3
60 Second: Jog40 Second: Run
40 Second: Jog
40 Second: Run
4... -
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...
