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17 Min & 20 Sec Run - Instant Sweat (Sept 17)**

20-25 Minutes Stride • 20m

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
40 Second: 7.2
40 Second: 7.4

Block 4
60 Second Jog: 6.0

40 Second: 6.6
40 Second: 6.8
40 Second: 7.0
40 Second: 7.2
40 Second: 7.4

Up Next in 20-25 Minutes Stride

21:36

20 Min Stride - Current Favorite (Oct...

20 Min Stride - Current Favorite (Oct...

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...
23:24

22 Min Run (Oct 22)**

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: 6.8

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: ...
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...

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