This audio-only class is going to guide you through a 13 min run all following the SOTO roadmap. So once you are on your treadmill… meet me in a walk.

This is the run I do when I am at the gym, I wanna get my heart rate up but my desire to do anything cardio-related is close to zero.

We have 3 blocks today of running - each 4 min and 20 seconds. Name the game… just move.

This can be your only workout or this pair perfectly with a Triple A or any type of whatever of sculpting or lifting movements.

Block 1 (4:20)

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 speed

Block 2 (8:40)

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

Block 3 (13:00)

60 sec: Run at 6.0 speed

40 sec: Run at 6.5 speed

40 sec: Run at 6.6 speed

40 sec: Run at 6.7 speed

40 sec: Run at 6.8 speed

40 sec: Run at 7.0 speed