What's going on you guys welcome back to another treadmill or
outdoor it's up to you indoor tempo and recover I'm calling it
workout. So we're going to build up and
we're going to pull back easy intervals, 20 minutes, we're
going to be in and out. And I, I'm sure you guys are
either transitioning indoors or just trying to find it your
rhythm. Again, this is the perfect
workout for you. So in about 30 seconds, just
kind of, you know, double knot those shoelaces, make sure
you're ready to go, get your headphones and smiles on those
faces, wiggle those fingers, wiggle those toes and let's get
into it together. The goal here is we're going to
build stamina, aerobic strength and we're going to mess around
with some some tempo intervals. Again, 20 minutes, we're going
to be done and dusted if we are not already in a walk.
Let's get there now and give you about one minute.
And if you're ready, go ahead and get into that easy jog or
brisk walk. Want those shoulders relaxed,
core strong, light on your feet. 20 minutes today.
That's it. We're going to build up
gradually in about 40 seconds. I want you to kind of get into
that comfortable stride. All right?
So again, shake any of those wiggles, niggles, tightnesses,
you know what I'm talking about. Sometimes we just need that
little push, right? It never feels easy, but you'll
never regret it when it's over. So easing into it, the biggest
thing here is don't start out too hot, OK?
In about 10 seconds, I want you to again get into that
comfortable, comfortable stride at zone 2, maybe zone 1.
Again, you're not rushing it and just waking up the legs and just
settling into a rhythm. So I know you know that this
time of year it can feel harder. It's actually November right now
as I'm recording, Temperatures are cooler, the days are
shorter. It's just unpredictable.
Rather, right? We got to actually check the
weather before we get out there. And this is where I always like
to remind my athletes that the treadmill is a great tool.
It's not punishment here. We can control the variables,
pace, the incline, even your form.
No wind, no distractions, just a focused effort.
If anything, I would do want you to blast those fans on you.
All right, so again, today I want you to.
If you are on a treadmill, I want you to think of it as this.
You're training your mind as much as your body.
OK? The treadmill is where we build
precision. Let's learn pacing and just stay
honest. If you are on the treadmill, go
ahead and add .5 to your speed, easing into it.
We're going to be here for about 45 more seconds.
This feels good, this is comfortable.
We can feel the beat of the music.
We're starting to get relaxed, heart rates going up again.
One thing I love about the treadmill is we just set it and
forget it. We set that pace and we let it
go in 20 seconds. We're going to pick it up for
two minutes. I want an RPE scale of 1 to 1010
being a Max out Sprint, one being a walk.
I want you around a six. OK, in 54321.
Let's get there now pick it up comfortably.
Hard pace, something you could hold for about 30 to 40 minutes
Max. Want smooth breathing.
I want steady rhythm. I want eyes forward, posture
tall. So a lot of ask you, well, what
is your pace? What would you be doing?
And I, I, I say it's very relative, right?
Everybody is at different levels of fitness and I don't want you
doing just what I'm doing because again, we are all
different. But I do want to throw out some
paces for you. So here with me, I do want to
pull out my calculator so I can give you both kilometers paces
and mph paces. Don't want to leave anybody out
in the blue. All right, we are about one
minute in. We got one more minute to go
again. RPE is about 6 comfortably hard.
Keep it up, you guys. Breathe, breathe, breathe,
breathe. One step in front of the next.
Nice job. Another 30 seconds and then
we're going to just pull back into a jog or a walk if that's
if that's in your cup of tea, if that's what you're feeling
today, let's work another 20 seconds.
You guys are doing amazing. Keep it up.
This feels good, feels great. We can do this again.
This is an intermediate workout, so it's all relative.
It's all by feels and 321. Pull it back, recover, bring it
back down to that zone 2 again. You're I just want you to jog,
walk if necessary. Got one minute here.
Nice jab. Nice jab.
Feeling good, feeling like you can pick it back up again and
just keep on going. The goal here is, again, we're
getting that part right up and bringing it back down, easing it
up, easing it back down. Nice jab, Nice jab.
All right, And just like that in five, 432 and one, let's pick it
back up. I want you at a faster pace than
you were before. Think of it as tempo.
We're just going to push for two minutes on a scale one to 10.
We're now at A7 tempo pace. You're right at that edge, that
controlled discomfort. Let yourself lean into it.
Remember, treadmill running rewards consistency.
You can't fake your pace here. Staying consistent, showing up
day in and day out will pay off dividends way better than
pushing harder, trying to beat yourself up and hold paces that
you couldn't do before. Listen to your body, whatever A7
feels to you right now, in this moment today, I don't care about
that workout you did yesterday or what you have tomorrow.
How you feel right now is what matters.
Yes. Just checking you one minute in,
one minute to go again, and then we're going to knowing you got a
one minute recovery on deck. Keep trusting the process. 1
foot in front of the next. Yeah, yeah, yeah.
Breathing, breathing, breathing. 40 seconds to go again, if this
was my pace, I want to give you guys some ranges.
I had to really push you anywhere on a treadmill from 7
point O to 9 point O mph. That would be my pace.
Anywhere between, I don't know, 7:30 to 6 minute per mile paces.
Again, it's uncomfortable, right?
That's just me personally. It's all relative.
In five seconds, we're pulling back.
We're recovering in 321. Nice drive.
Check in with your posture. Tall, open chest.
Shake out those arms. Nice work you guys,
30 seconds into this recovery. You're like, what's next?
All right, so again, point 1.2 change.
Now we were just at an RPE 7. Now I want you to between an RPE
728. So again, pushing it a little
bit more 2 minutes and 321. Let's go dial it back up again.
Each interval is just building strength and confidence.
You're teaching your body to stay steady under stress.
Remember, effort is everything. How should it feel?
Again, you're going to get that one minute recovery in about 90
seconds. Nice work you guys
already just like that we are one minute in one minute to go.
So for my non mile per hour people, my kilometer people,
anywhere between a 440 pace to a 550 pace, OK, we're pushing it.
We're a little uncomfortable. Last 30 seconds to go, You got
this into the nose, out through the mouth.
That recovery jog is coming. Hang on to it.
Enjoy it for 20 more seconds. Again.
An 8 out of 10 is we're pushing it.
It's uncomfortable. You can't wait to recover in 432
one and pull it back. Recovery.
The goal here is to recover into a jog.
But listen to your body. I want recovery.
That's really what I want you focusing on bringing down the
heart rate, letting that oxygen come back in, letting those legs
flush out. You're doing amazing, all right.
Are you, Are you ready? This is where I, I really tease
you. I really, I'm going to take you
out of your comfort zone. The good news is we got one more
sustained push coming. OK, The bad news, it's 5
minutes. We're skipping those two
minutes. We're skipping the three and the
four. We're just going right to 5
minutes. But you guys, this is it.
We have one more in 10 seconds. I want that tempo 7 to 8.
It is likely going to be a little bit slower than where you
just were in 321. Here we go, 5 minutes.
I want you to settle in a nice strong tempo.
I want you to keep it even. Set that treadmill and forget
about it. Feel that power in your stride.
You're smooth, you're efficient, and you're focused.
Relax your jaw. Tuck those hips under.
Engage your core As we move through these seasons.
It's workouts like this that keep you consistent.
When spring rolls around, when winter, all that winter
treadmill work, it's going to pay off in control and
confidence and pacing. You're not just holding this
pace right now, but you are mastering it.
Hang on to this feeling. One minute in, 4 minutes to go.
If you can do one minute, you can do 4 minutes.
Trust me. Into the nose, out through the
mouth, just like that. Before you know it, we're going
to be into that cooldown and you're going to just be like
wow. So whenever you think I don't
have enough time, remind yourself of this moment right
here. It doesn't take much, but
keeping consistent, staying the course, showing up will prove
dividends. OK, hang on to this feeling you
guys, you're doing amazing. So proud of you.
I'm literally dressed, I have my shoes on.
I am ready to go out running myself right after this.
It's almost like I need to tell this to myself before I get out
and go. So thank you for motivating me.
Thank you to everybody who has sent me messages on Instagram
telling me how they used to hate running and now they are running
again and doing races and just seeing you guys show up on
Strava. I so appreciate our video.
And with that, I want you to just hold on to this feeling,
you guys. Over 2 minutes in, you're
crushing it with that. We're over 15 minutes in.
OK, blowing right through it. Don't ever negate yourself.
You are stronger than you think. I'm genuinely curious what pace
you guys are pushing right now. Are you are you able to hold it?
5 minutes is not one minute or two minutes right?
But you can do it. My goal when I go to apply, when
I go test this workout out, I'm going to try to hold a 7 minute
Pate, 7 minute per mile pace, which is 420 kilometers, which
would be 1314 kilometers per hour on the treadmill.
And I, I hope I'm getting that right again.
That to me is pretty challenging.
For some, that might not be that challenging.
Keep it up, you guys. You're so strong.
We have just 90 seconds to go. It's doing these uncomfortable.
It's reminding yourself about your form.
Make sure you're landing underneath those hips.
Make sure you're keeping that core tucked, keeping those
shoulders relaxed, not wasting any energy elsewhere.
One foot in front of the neck, they say let that treadmill do
the work for you. Let that treadmill move your
legs. Or if you're outdoors, just try
to hold steady. It's very easy to slow down.
OK, The goal here is obviously that you're probably likely out
on a flat course. But outdoors, we got variables.
We got wind, we have temperatures, we have hills, we
have stop signs with lights. Unless you're outside at a track
right? Always little things come on
final 40 seconds here and then we are in to that cold cool
down. I know you love it when I throw
in some curveballs at you, so I thought you'd really enjoy this
teaser. That's why I didn't want to tell
you it ahead of time because then you might not have hit
play. Now when you go to repeat this
workout, you're going to know maybe next thing you do it
though, maybe you went out a little too hot and you're you're
probably suffering right now because we have 10 seconds, 10
seconds before we pull back. Truly, what does this feel like
on a scale? One to 10 and 321 ease on back.
You did it 5 minutes. I told you it was going to fly
by. Let that heart rate come down.
Drop that pace, let your breathing settle, and I want you
to think about how that felt. We had to dig a little bit.
It was strong. You were smart.
Reminder that the treadmill gives you that precision.
Can't touch that speed. You guys crushed it.
You just made these 18 minutes fly by.
Keep enjoying this cool down, letting that heart rate come
down. Some of the things I've been
playing around with on my cooldowns is at about, I don't
know, two or three minutes after running.
I will increase my incline up to about 5%, sometimes 10, and I'll
significantly reduce my speed. So it forces me to keep my heart
rate up closer to like that zone to heart rate feeling RPE like a
four or five, even though I'm moving very, very slow in the
treadmill, just a nice walk. It allows me to just kind of
work different muscles, shorten my stride with the goal here,
hear me out is that we work that uphill treadmill work kind.
So feel free if you want to add on to this run to go back to my
uphill treadmill run and try to like add that on, keeping it
easy, keeping that incline on because now we're able to work a
little bit more strength. We are warmed up without the
impact and just kind of, you know, hit a few bit more
muscles. I hope you enjoyed this run.
Stay tuned for more. And I hope this season brings
you lots of joy. We are getting ready to
celebrate Thanksgiving here in the States.
And I've always it's one of my favorite holidays.
No, no presents except for the presence of the people around
you. Lots of good food.
I personally enjoy making, cooking and being in the kitchen
out of this year. I am not.
We are going to my in laws and celebrating with my husband's
family and just grateful for health.
My husband just turned 40. You guys, we all got to wish
Mike a happy 40th birthday. He we are so grateful for him
and couldn't do this podcast without him.
So babe, I love you. I love you too.
Guys mean it and keep on keeping on.
You guys. You crushed it today.
I'm so proud of you. Cheers.