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22 Min Stride - Audio Only**

20-25 min | Running • 22m

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 sec: Jog at 5.5 speed

Block 2 (8:40)

60 sec: Jog at 6.0 speed

40 sec: Run at 6.5 speed (.5 incline)

40 sec: Run at 6.5 speed (1.0 incline)

40 sec: Run at 6.5 speed (1.5 incline)

40 sec: Run at 6.5 speed (2.0 incline)

40 sec: Run at 6.5 speed (2.5 incline)

Block 3 (13:00)

60 sec: Jog at 5.5 speed (2.5 incline)

40 sec: Run at 6.5 speed (3.0 incline)

40 sec: Run at 6.5 speed (3.5 incline)

40 sec: Run at 6.5 speed (4.0 incline)

40 sec: Run at 6.5 speed (4.5 incline)

40 sec: Run at 6.5 speed (5.0 incline)

Block 4 (17:20)

60 sec: Jog at 6.0 speed

40 sec: Run at 6.5 speed

40 sec: Run at 7.0 speed

40 sec: Run at 6.5 speed

40 sec: Run at 7.0 speed

40 sec: Run at 7.0+ sprint

Block 5 (21:40) Cool-down

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 sec: Jog at 5.5 speed

Up Next in 20-25 min | Running

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

    18 Min Run - My Favorite (Manageable)...

    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: ...

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