22 Min Stride - Audio Only**
20-25 Minutes Stride
•
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 Minutes Stride
-
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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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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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 ...
