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19 Min Stride - Audio Only**

19m

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 speed
40 sec: Jog at 6.5 speed

Block 3

60 sec: Run at 7.0 speed

40 sec: Run at 7.5 speed
40 sec: Run at 8.0 speed
40 sec: Run at 7.5 speed
40 sec: Run at 8.0 speed
40 sec: Run at 7.5 speed

Block 4 (Cool-down)

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

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