5 - 3 - 1 Workout | The Ultimate Interval Run!

Summary

Coach Rachel guides viewers through a high-intensity interval training (HIIT) workout on the treadmill, focusing on a 5-3-1 pattern: five-minute jog, three-minute run, and one-minute sprint, repeated three times. She emphasizes the importance of pace, mental strength, and self-validation, providing motivational support and tips to push through the challenging 34-minute workout. The session aims to improve endurance, build discipline, and foster a positive mindset towards personal fitness goals.

Takeaways

• 🏃‍♀️ The workout is a structured 5-3-1 interval training for running, which includes a 5-minute jog, 3-minute run, and 1-minute sprint, repeated three times.
• 💪 The emphasis is on maintaining pace and not quitting, pushing through mental and physical challenges during the workout.
• 📊 The script includes motivational coaching, encouraging participants to stay within the given pace guidelines and to not hold back.
• 🕒 The entire workout is 34 minutes long, with specific durations for each part of the 5-3-1 interval.
• 🧘‍♀️ There is a focus on breathing, with instructions to inhale through the nose and exhale through the mouth to warm up the lungs properly.
• 🌟 The coach highlights the importance of self-validation and not seeking external approval for personal goals and achievements.
• 🤯 The script acknowledges the mental struggle during the workout, discussing the need to overcome internal doubts and negative thoughts.
• 🛑 The coach reminds participants to stay focused and not to look at the treadmill display, but to look straight ahead to avoid being distracted.
• 🏅 The workout is presented as a test of mental strength and self-discipline, with the coach acting as a motivator to help participants push through their limits.
• 🤝 The sense of community is reinforced, with the coach mentioning that participants around the world are doing the same workout, creating a sense of unity.
• 🌈 The coach uses the metaphor of a video game to inspire participants to be the best version of themselves and to take control of their own narrative.

Q & A

What is the main focus of the workout described in the script?

The main focus of the workout is a high-intensity interval training (HIIT) session on a treadmill, involving a 5-3-1 structure: running for five minutes, three minutes, and one minute at different paces, with one-minute recovery periods in between.

What does the coach emphasize about the importance of warming up before starting the workout?

The coach emphasizes that warming up is crucial to prepare the body and lungs for the workout, ensuring safety and better performance during the intense session.

What is the significance of the progression bar mentioned in the script?

The progression bar is a visual tool that helps users track their progress throughout the entire workout, providing a sense of accomplishment and motivation as they see their progress.

What are the recommended items to have handy before starting the workout?

The recommended items to have handy are a towel and a water bottle, as the workout is intense and will cause the participant to sweat.

What is the purpose of the 5-3-1 structure in the workout?

The 5-3-1 structure is designed to push the participant through different levels of intensity, allowing for a challenging yet manageable HIIT session that helps improve cardiovascular fitness and endurance.

How does the coach encourage participants to maintain their pace during the workout?

The coach uses motivational language, reminding participants of their capabilities and the importance of not holding back, while also providing a supportive environment to help them maintain their pace.

What is the total duration of the workout session described in the script?

The total duration of the workout session is 34 minutes, including warm-up, the main HIIT portion, and cool down.

How does the coach address the mental aspect of the workout?

The coach addresses the mental aspect by discussing the importance of self-validation, overcoming negative thoughts, and the mental strength required to push through the physical challenges of the workout.

What advice does the coach give about the recovery period after the intense running segments?

The coach advises participants to use the recovery period to walk and catch their breath, emphasizing the importance of not stopping and continuing to move to maintain momentum.

How does the coach relate the workout to broader life lessons?

The coach relates the workout to life lessons by drawing parallels between pushing through physical challenges and overcoming obstacles in life, emphasizing the importance of perseverance, self-belief, and not quitting.

What is the significance of the cooldown period at the end of the workout?

The cooldown period is significant as it helps the body transition from high-intensity exercise to a more relaxed state, reducing the risk of injury and aiding in recovery.

Outlines

00:00

🏃‍♀️ Kickstarting the 5-3-1 Workout

Coach Rachel introduces a 5-3-1 workout, emphasizing the importance of not worrying about speed or incline changes as they will be displayed. She encourages viewers to have a towel and water bottle ready for the sweat-inducing session. The workout begins with a slow start, gradually increasing the pace from a jog at 40-65 to a run, with a focus on warming up the body and lungs. The main structure of the workout is outlined: five minutes of jogging, three minutes of running, and one minute of sprinting, repeated three times with a short recovery period in between.

05:00

🔥 Building Momentum and Overcoming Initial Challenges

Coach Rachel acknowledges the difficulty of getting back into a workout routine after a break, advising patience and gradual progression. She emphasizes the importance of warming up and maintaining a steady pace, especially during the initial jog. The focus is on breathing and staying calm, overcoming the initial hump of discomfort. The workout continues with the first set of the 5-3-1 structure, highlighting the need to push through the challenge and not quit, even when it feels tough.

10:01

🌟 Embracing the Challenge and Finding Motivation

Halfway through the workout, Coach Rachel encourages participants to push harder, reminding them that they've already made significant progress. She discusses the importance of self-validation and setting personal goals, rather than seeking external validation. The conversation shifts to mindset, urging participants to be proud of their achievements and to not look for external approval. The workout continues with the second set of the 5-3-1 structure, with a renewed focus on internal motivation.

15:04

🧠 Mental Strength and Overcoming Doubt

Coach Rachel delves into the mental aspect of running, discussing the need for mental strength alongside physical fitness. She emphasizes the importance of not quitting and pushing through the mental barriers that may arise during the workout. The conversation touches on the idea of rewiring the brain to embrace challenges and to not look for the safe zone. The workout progresses with the third set of the 5-3-1 structure, with a focus on maintaining pace and not slowing down.

20:08

🌈 Finding Joy and Letting Go of Negative Thoughts

As the workout nears its end, Coach Rachel encourages participants to think happy thoughts and to visualize positive outcomes. She advises accepting the challenge and not letting negative thoughts or doubt creep in. The focus is on maintaining a strong pace and pushing through the final minutes of the workout. The importance of not quitting and finishing strong is reiterated, with a reminder that every step taken is a step towards personal growth.

25:09

🏁 The Final Push and Reflection on Personal Growth

In the final stretch of the workout, Coach Rachel motivates participants to push through the last minutes, comparing the struggle to a video game where the player is in control. She emphasizes the importance of self-leadership and not letting external voices dictate one's actions. The conversation wraps up with a reminder that the choices made in the workout reflect broader life choices, urging participants to be the best version of themselves. The workout concludes with a final sprint and a cooldown, celebrating the completion of the 5-3-1 structure.

30:11

🎉 Celebrating Achievement and Encouraging Unity

Coach Rachel wraps up the workout with a celebration of achievement, congratulating participants on their perseverance. She highlights the importance of community and unity, encouraging participants to connect with others who have completed the workout. The session ends with a reminder of the workout's structure and its benefits for preparing for a 5K run. Coach Rachel signs off, reinforcing the sense of team spirit and the shared experience of the workout.

Keywords

💡Workout

A workout refers to a physical exercise routine intended to improve overall health and fitness. In the context of the video, the workout is a structured treadmill session with specific speed and incline intervals designed to challenge the user and increase cardiovascular endurance. The script mentions a '531 workout,' which is a structured format involving different durations of jogging, running, and sprinting.

💡Incline

Incline in the context of a treadmill workout refers to the angle at which the treadmill is elevated, simulating an uphill run. It increases the intensity of the workout by engaging more muscles and elevating the heart rate. The script instructs users to set their treadmill incline to specific levels, such as 'a 0.5,' to adjust the difficulty of the exercise.

💡Pace

Pace in running is the speed at which a person runs, typically measured in minutes per mile or kilometer. The video emphasizes the importance of maintaining a certain pace during different phases of the workout, with specific pace ranges like '40 to a 65' mentioned, indicating the intensity of the exercise and the need for users to adjust their speed accordingly.

💡Jog

Jogging is a form of running at a slow or leisurely pace, often used as a warm-up or cool-down in a workout routine. The script describes a 'jog' phase of the workout where users are instructed to walk or run at a comfortable speed, such as 'jog for five minutes,' to prepare for more intense activity.

💡Sprint

Sprinting is the act of running at maximum speed for a short distance or time. In the video, sprinting is part of the high-intensity interval training, where users are pushed to run as fast as they can, such as 'sprinting for one minute,' to challenge their limits and improve speed and cardiovascular fitness.

💡Recovery

Recovery in a workout context refers to the period of rest or reduced exertion following a period of intense activity, allowing the body to regain energy and reduce muscle fatigue. The script mentions 'one minute recovery' after intense sprints, indicating a crucial part of the workout to prevent overexertion and promote efficient training.

💡Endurance

Endurance is the ability of a person to withstand prolonged physical or mental effort. The video's theme of pushing through discomfort and maintaining pace highlights the development of endurance, as users are encouraged to run for extended periods without stopping, exemplified by phrases like 'more endurance space running.'

💡Validation

Validation in the script refers to the external approval or recognition one might seek after achieving a goal. Coach Rachel discusses the importance of internal validation, encouraging users to find satisfaction and pride in their accomplishments without relying on the approval of others, as shown when she says, 'the validation we get from other people we set the goal doesn't matter.'

💡Mindset

Mindset refers to a person's established set of attitudes or ways of thinking. In the video, mindset is highlighted as a crucial component of achieving goals and overcoming challenges during the workout. Coach Rachel emphasizes changing one's mindset to embrace challenges and self-motivation, as illustrated when she talks about 'changing our mindset' and 'reframe your reality by just changing your mindset.'

💡Pace Guidelines

Pace guidelines are recommended speed ranges for different phases of a workout, ensuring that users maintain an appropriate level of intensity. The script repeatedly refers to pace guidelines, such as '55 to an 80,' to help users stay within target heart rate zones and achieve their workout objectives without overexerting themselves.

💡Self-motivation

Self-motivation is the ability to encourage oneself to take action or achieve goals without external influence. The video's narrative strongly emphasizes self-motivation, as Coach Rachel urges users to push through the workout without quitting and to find the drive within themselves, as demonstrated when she says, 'you are the number one player of your story.'

Highlights

Introduction to a 531 workout with coach Rachel, emphasizing the display of speed and incline changes.

Mention of a progression bar to visually track the workout's progress.

Recommendation to have a towel and water bottle ready for an intense, sweaty workout.

Starting the workout with a slow pace for 30 seconds followed by a 2-minute warm-up jog.

Instructions for setting the incline to 0.5 and increasing the pace to 40-65 for the warm-up.

Emphasis on warming up the lungs and focusing on breathing as the first step.

Explanation of the 531 workout structure: 5 minutes jog, 3 minutes run, 1 minute sprint, repeated three times.

Encouragement to push the pace during the workout without holding back.

Coach Rachel's motivational speech about not quitting and pushing through the workout.

The importance of self-validation and not seeking external approval for personal goals.

Coach Rachel's personal anecdote about the difficulty of getting back into running after a break.

Advice on staying focused during the workout, looking straight ahead and not at the treadmill numbers.

The psychological aspect of running and how it tests mental strength and self-motivation.

Discussion on the importance of changing mindset and self-belief in achieving goals.

Coach Rachel's pep talk about not quitting and the significance of finishing the workout as prescribed.

Final sprint instructions and motivational countdown to the end of the workout.

Post-workout cool down and reflection on the completed 531 workout.

Coach Rachel's sign-off, emphasizing the sense of team and community among IEX runners.

Transcripts

hi everybody and welcome back to IEX

running I'm coach Rachel and today we

have a 531 workout for you so if you

miss any speed or incline changes I

don't want you to worry cuz we're going

to have all that displayed for you to

see right over here and then if you look

over on to the opposite side of your

screen you're going to see this nice

long progression bar that's going to

show you where we are from start to

finish through this whole entire workout

let's just really quick make sure we

have a towel and a water bottle handy

cuz we are going to get sweaty today and

if you're ready to get sweaty let's look

down at that tread hit that start button

in three in two and one we start up slow

2535 we're only here for 30 seconds and

we're walking it out after this we're

going right into a little warm-up Jog

and we're going to be there for two

whole minutes okay so just give me a few

breaths right just starting our workout

just starting our run we are going to

run today a whole lot you have 10 more

seconds here so our jog is going to be a

40 to a 65 if you have a0 five on the

incline let's hit that now and then take

up that pace 4065 so again we're here

for 2

minutes take your time right we just hit

the start button on the tread just turn

the stcker on maybe right so take a few

minutes slowly start to add on that pace

right we're 15 seconds in to our

two-minute warmup so maybe we're going

to Pump It Up just a Nodge and five four

three to remember it's 402 a 65 so we're

slowly starting to build it up slowly

starting to wake up the

body focus on your breath here cuz

that's the first thing that needs to be

warm right we got to warm up the lungs

inhale through the

nose exhale Let It

Go and I know what you want you want me

to tell you what the 431 is or four 531

I'm meant to say five five 3 1 it's

pretty easy we're going to run for five

we're going to run for three we're going

to run for one we're going to recover

all right Shake It Out give me a little

bit more

Pace 4065 pick it up 4065 pick it up all

right so we're jogging for five minutes

we're running for three we're sprinting

for one you walk and recover you only do

this three times there's three times to

get it

done but so don't hold yourself back

okay don't go the Easy r on those

Paces give me a little bit more Pace

60 maybe 65 to the

top you get a 30 seconds little Walk It

Out moment then we go into the first one

okay get the burps out you know 15

seconds 10 98

7 6 5 4 3 2 3 0 40 you're walking for

30 you only have a 30 second recovery

moment here we're going right into the

first one five minute jog three minute

run one minute Sprint they're back to

back there's no break in between our

five minute jog is a 45 to a

70 my lungs ain't ready yet you know

there is sometimes we're going five four

four four five 70 pick it

up pick it up

now we running for a while all right and

a no chump change right here so if

you're not used to running for 9 minutes

at a time without a break today is the

day you're pushing yourself you're not

you're not going to shut the video

off I know what you're about to do and I

can shut the video off you're going to

sit here run here all right you're G to

get your head right espec especially in

this first five minute piece okay how we

doing that take our Focus look straight

ahead don't look down at your tread

don't look at the numbers okay inhale

through the

nose exhale let it out there is a reason

you saw this video there is a reason you

picked this one you can do it all right

we're going to run a long time let's go

going to be fun you're going to push it

you're already one minute down four more

to go at this B yes it's going to slowly

get harder you're slowly getting warmed

up and you're ready for action one

minute down four to go till we go into

our run so 4570 at the Str Pace we're

going to be 55 80 we're taking a jump up

okay 55 to an 80 that's your run that's

your 3 minute

piece relax the shoulders I can feel

them too we have a took a couple weeks

off so I'm with you guys sometimes it's

not easy to jump right back into it

sometimes I need a few extra minutes to

get everything working again it's like

it's there right it's always been

there but you had to just warm it up

it's got to be nice to it got be nice to

your body all

right the best thing about this part is

because we're only doing it three times

each block right the 53 1 recover by the

time we finish the first one and we get

to the second one the third one we're

done you're like well that's usually how

it goes yeah I know when you're going

through the motions it's going to feel

different okay so just stick with me

chog it out enjoy the first

jog you got it you got it we're probably

halfway through

yeah I want to say halfway through if

I'm good at math I could be

off think so two and a half minutes in

yeah baby here we

go so how you feeling starting to feel a

little tingly

now feel like you can breathe a little

bit better feel like that's the worst

part for me it's always the

beginning when like you're you freak

yourself out at a moment you're just

like oh no I there's no way I can do

this I can barely breathe see you just

got to be calm in that moment get over

that hump cuz it's all it is just like a

little a little Stone on the path and as

soon as you get over it and the lungs

open up and the body's nice and warm you

remember you're like okay okay I'm cool

I'm tough I got this that's the that's

the energy we're looking for now cuz

this workout this what

especially requires your energy requires

your effort we might kicked it up a

notch here man ain't no chumps no more

okay we ain't no chumps running

enthusiasts here we go guess

what oh we got a minute and 15 seconds

left I'm ready to pick it up and now

just what it is I'm just like be patient

little grasshopper you go when you go

that's how chill out soon as I pick it

up and actually be like why did I do

this why did I

why I got this come on keep it up keep

it up one more minute and then we take

it up

5580 3 minute run all right jog run

Sprint hear the words jog run Sprint

it's not jog fast jog hard run no jog

run

Sprint put in your head you're going to

hear me all night jog run spin

[Music]

repeat I don't know here we go 30

seconds ready

5580 yay ready for the challenge ready

for the

pickup we see these Paces we want to

push that's the energy right that's the

love right there I want to go harder and

10 in eight in six 5 4 3 two pick it

up

5580 3 minutes on the clock let's

go we run we breathe we repeat

wo how we feeling team first eight

minutes into the workout I didn't even

tell you this is a 34 Minute Workout

okay so like I said we're only doing the

circuit three times and then we're

finished stick with it we're almost done

with the first one first 30 seconds

down two and a half to go it's going to

go a whole lot quicker and once you hit

that Sprint you're going to be like oh

God how long is a

minute why does a minute feel like 10

now we going think like

that it happens okay you think like that

it's okay

keep it going keep it going keep it

going keep it

going good guess what you're one minute

off that off that off the run one minute

off that three minute run two left relax

the

shoulders focus on the

exhale keep it up keep it up keep it up

listen to the sound of your feet don't

get all up in your head okay cuz that's

how you start freaking yourself out you

live up here uh-uh connect everything

together the mind the body the breath

and now we're halfway there let's

go halfway there 90 seconds you get to

pick it up a notch only for a minute

okay by the time we get done with this

you have already ran eight minutes

straight okay so you could Sprint for

just one minute you got it you got it

keep it up get

ready that last minute is coming right

here then we get the

Sprint we love the

Sprint come on come

on feel it feel it I don't know it's a

little feel the vi action come

on pick it up pick it up 45 seconds

left you want this you're ready to go

the body is warmed up now it's time to

push it what can this body do for you if

you never ever dip your toe into the

pond or you push past your limits today

is the day all right you take that leap

you jump right in 20 seconds 70 to a 120

yeah we ain't playing today none of

those PES are slow seven of was fast 12

of was faster nine eight eight 7 6 5 4 3

two pick it up come on 70 120 one

minute come on you get to walk after

this land soft follow the feet keep

moving pump The Arms 45 seconds to

go keep going keep

going come on don't slow down don't look

at that tread look straight

ahead last

30 squeeze that core pump the

arms almost

there just a few more steps 20

seconds pick it up pick it up pick it

up 10

98 eight 7 6 5 4 3 2 30

40 you got one minute here okay so

that's it that's it that's what we're

doing just two more times okay hide

right here got to W the

whistle you guys you already did it once

I know you finished I know you didn't

pull back on your pace I know you didn't

cheat all you got to do is the same

thing two more times I'm not asking for

more right not asking you to push your

pace a little bit faster on the second

or third not today right what the goal

is to finish each run stay within the

guidelines of the paces that we're

giving you you're feeling frisky go for

it right I'm not g to push you I'm not

pushing you there today the push is do

not stop really okay do not jump off the

tread here we go four five 70 pick it up

I know just like that when you're

sprinting for a minute you're like oh my

God oh my God when you're covering for a

minute you're whoa whoa whoa where did

the time go need somebody make time go

faster that's how it works that's it

there's it's just the way it is it's the

way the cookie crumbled hopefully your

cookie is delicious

I love

cookies squirrel that's my brain come on

we're here you're

jogging we're jogging we're

jogging and while we're here I was

listening to something on the way to my

very wonderful running session with you

and it was saying when we pick a goal

right even when we finish the goal even

when we work hard for the

goal as humans we're naturally looking

for validation outside of ourselves for

the goals that we set for ourselves and

I was like oh my God it's kind of a

crazy way to think and I know that's not

everybody but it's majority right you do

something good you run that Marathon you

feel great you feel amazing like having

the validation of your peers your

friends and family it almost is like you

you kind of feed off of it and not

saying that's bad right cuz it's it's

wonderful to be supported we got to pull

that energy back and just tell ourself

it don't

matter right the validation we get from

other people we set the goal doesn't

matter what the goal is the goal could

be don't carbs for the day right it

means nothing to anybody else but it

means everything to you we got to start

changing our mindset right bring it back

to us be proud of every goal you set and

every goal you accomplish you don't need

to look elsewhere it's all here and

running is going to test test you for

that

you're going to be looking for the safe

Zone the way out the only way to get

through it is to run it okay as much as

it sucks much as you're going to feel it

do not quit right that validation in

your own heart is there at the end the

end is 34 minutes if you stayed within

those

Paces if you never quit early give

yourself a pat on the back cuz we push

hard today all right rant over how much

time did that take

up five minute

Run keep it going keep it going now I

could run here all day I don't know what

you guys but after we hit that

Sprint I just like okay take we back to

the jog I could I'm like a a solid

wonderful grade a

jogger you asked me to push up Pac

that's when I start to gas out I know my

weeks weaknesses on normal strengths

okay but the thing is I don't quit I

don't stop and I set a goal and I nail

it every single time and I know you do

too that's why we're here that's why you

keep coming back cuz we giv you those

goals that are attainable that are

doable but also that are just like a

little out of your comfort zone to keep

you coming back for

more why I love it I love running you

don't know who you are start running

take up a running Journey you will learn

real quick how your brain thinks right

you have to rewire

[Music]

it you know what I say physically fit

you got to be mentally strong can't get

one without the other they don't

work you got this thing has to be

stronger than this cuz if you let the

brain take over n it ain't doing it

ain't happening all right guess what

yeah we ran for four minutes

already one more and then we pick it up

five five

80 you're already done with that five

minute jog 3 minute run one minute

Sprint you're more than halfway there

after this okay technically we're

halfway through this whole interval or

this whole block about right now okay

about 4 and a half minutes in

got four and a half minutes to go 30

seconds in our jog 3 minutes in our run

and our wonderful one minute in our

Sprint wonderful you see changing the

way we think about it not stressed about

it welcoming it you can't wait to get to

that minute Sprint cuz when it happens

when it comes you're going to let go all

the anger all the whole all that builtup

resentment whatever it is that festers

inside of you you're going to let it go

and you're just going to let your legs

run we pick it up first to a 5580 in

three two one pick it

[Music]

up yeah at Le like more endurance space

running which I find like like I was

saying sprinting I find hard to pick up

the pace but also to not stop is that

another level of difficulty to

continuously tell yourself just a little

longer just a little more you're almost

there you have to keep keep saying it

right because your brain needs

redirection about every seven

seconds you really if you're running

imagine that you're running for 9

minutes straight every 7 Seconds you got

to kind of

refocus we got this

though come on come on pick it up pick

it up pick it up

you got one minute down oh no yeah one

minute down two to

[Music]

go almost shorted you a

minute not today we like this

run feeling all right lungs are

good smile baby Smile Magic is happening

here you got about

a minute and a half we're halfway

through the Run let's have some

fun guys it's happening the change

inside of us just keep running okay you

might not feel it now cuz all you feel

is frustration in the brain pain in the

body think of something happy go to your

happy place

you ever hear that thing you think happy

thoughts like your body gets nice and

warm it's always try with like snowing

outside I'm like looking around I'm like

Peter panning it thinking happy

thoughts I haven't flown yet you never

know come on 45

seconds I know it's getting

harder accept it no way around it okay

I'm not taking the pace down for you you

ain't taking the pace down this time

isn't going to just evaporate into

nothing you're going through it it is

happening I've had the conversation with

my son right all about acceptance take

your judgment out whatever it is right

take your feelings out of it accept it

it's happening 15 seconds 70 120 one

minute Sprint one minute recovery on the

other side

we go in seven in five in three two one

pick it up come on 70 oh yeah you going

to feel a whole minute here PMP the arms

big strides big

push breathe 10 seconds

down squeeze that core come on come on

come on come

[Music]

on 20 come on keep going you're are

strong you are tough you are not a

quitter in this moment you let it

go Like a Phoenix Rising From the Ashes

you just go you're halfway there come

on 20

seconds land on the ball of your feet

push off that

tread get ready you're three 0 40 walk

recovery in seven 6 5 4 3 2 walk it

out I told you I told you before you

know it we're going to be on this last

one and we are here we are everything we

already did we do one more time okay you

walk and recovery at the end of it we

cool down and you're finished just like

that 5 3

one don't as I know the workout I had to

De with check it I was like why would I

nervous about saying one like I was

going to get it wrong who knows all

right you got 20 seconds I know this one

minute recovery don't feel like a lot

but now when we get back to this jog

there's your moment to kind of

recuperate your breath right I always

say your mind is over here your body is

over here and run you got to keep them

together you have to work together 5 4 3

2 one pick it

up 4 five

70 just five minutes on this

jog getting back to a pace right you can

talk you can

breathe you have 9 minutes really

between you and the finish line and and

you've already completed this two times

so the third time we have mastered it we

are

ready all right just shake out the arms

here remember what we're talking about

in the end of this last round okay the

end of round

two I'm like I got to even

remember like what the hell was I

talking about yeah just not quitting

just uh just being

that's a not looking for the validation

anywhere else but inside of yourself I

really want you to come back to that

thought process on this last round

because there is probably a lot of a lot

of us that on this last round we're

starting to let the doubt kind of creep

right in I'm tired I don't know man I

got to do this one more time right and

then you let that fear you let that

Panic start to settle into your brain

that's how we lose that's how we lose in

life that's the negative thought parent

even though it just feels minute it just

feels like I don't know if I can do it

you know you can you already did it

twice right yeah you're going to be

tired it's going to suck in the moment

every single Mo maybe every single

single step you take in the next 9

minutes not even you're like God it's

tough but would you rather it be tough

and get through it or be or quit would

you rather that come on you're never

going to get ahead if you keep quitting

at things you're going to be in the same

place you started

okay I'm talking to you for real for

real today and it's just not about the

treadmill I think the treadmill is just

it's like a good way to see where you

are at in your life right because if you

can't do this for

yourself what are you going to do for

yourself I know running is hard but it

starts here right

I love it that's why I said I love

running

okay it's there for you and you and only

you are the one in charge nobody else so

when you hear that voice in your head

now you know why you haven't gotten to

the places you want to be in your life

cuz you let that voice lead and it's not

the leader switch it that version of you

you daydream about you are that become

it now I'm not kidding sounds crazy

change your Reality by just changing

your mindset here we go we got two more

minutes see two more minutes in the jog

I don't want the jog to end cuz I'll be

living in this jog

PA just like hey hey hey you know it's

like a good vibe

Pace the Run pace for me is good it's

good good at 3 minutes cuz after 3

minutes I think I would start drifting

too listen it happens to me my brain

drifts my doubt kicks in fatigue starts

to happen questioning everything it's

normal right and I don't want you to

feel bad if that if you are struggling

with it but just realize it is a

struggle and it's something you have you

can't just give up on it's never going

to go away cuz the more you run the more

the then the level changes right you're

always going to run a little harder a

little faster hopefully that's why the

these videos are good because sometimes

we become creatures of

habits we just keep doing the same thing

I used to be that get on the treadmill

put on my

headphones pick the pace and just kind

of zone

out just nothing wrong with that you get

stuck in that comfort zone got to push

it okay 40 seconds we take it to our run

and get it done you're almost

there you're almost at the end of the

Finish Line just

think we have four more minutes left of

running in this whole entire

workout that's it you've already ran for

about

28 what's four more

okay this is the moment you figure out

who you are okay reflect flection starts

turn it on turn it on we go in five 4 3

2

5580 5580 listen you only have 35

minutes to get it in why would you hold

yourself

back why would you take all your energy

be like no I got got to go to work so I

only got 35 minutes to get it in I don't

feel like working that hard so when it

comes to the thing I do for myself I put

in the least energy throughout my whole

ENT ire day put more energy into work

the family errands but you you let

yourself slack

why you are the number one player of

your story player number one I've been

thinking about that imagine you are your

own video game you are player number one

right you in charge of yourself you are

your own

avatar you want to pick the weak person

that get beat up absolutely not

I was trying to think of a character no

one ever wanted to

be like Mario go-kart want to be Bowser

the big ass

dude has the slowest go-kart absolutely

no you're not picking him picking Mario

you're picking Luigi you're picking

Yoshi okay yeah we talked about Mario

gokart honestly I saw a real that said

that that that is the number one video

game for high levels of anxiety and I

was like yo they weren't right cuz when

you get to Rainbow Road you're anxious

you're like there ain't no walls here

I'm going just fall fall off the

edge you Rainbow Road all right

keep it up I'm terrible at video games

I'm one of these one of these video

Gamers like I for some reason think if I

move my whole body my control is going

to

move not a thing guess what

I love I love talking through it we got

two minutes left one minute at this run

one minute at that Sprint you

guys pick it up you're in the home

stretch you can see the Finish Line it's

right ahead of you all you got to do is

run baby

run you run for the next 40 seconds then

you sprint to that finish line

let go feel so nice so nice so nice here

we go last 30 relax the shoulders get a

few good deep breaths

in this is coming up to the grand finale

the Last Moment to go

hard let all that doubt out comes

through out through the ears out through

the nose let it out okay visualize it

like steam it's out new life new air

that comes in energizes your body we

pick up our Pace one minute Sprint 3 2 1

pick it up 70 120 here we

go I don't mean to rhyme but it's just

it's so nice sometimes pick it up pick

it up pick it up pick it up 10

down every 10 seconds closer to that

Finish Line keep it up keep it

up two down

keep going keep

[Music]

going you're halfway there 30 seconds

left let's

go come on team come on just one foot in

front of the other pump the

arms guess what 15 seconds left get

ready for the finish line here it comes

and 10 and now 9 8 7 6 5 4 3 2 three

four

oh he's giving you a

moment yes uh-huh that's all I got for

the

voice Kudos

congratulations okay you didn't play

yourself today

you worked yourself

so cold season be weary of when you

inhale through the

nose now can you imagine when you start

this workout if you really were

struggling with trying to just manage

being able to handle these pieces and

run for 9 minutes straight give yourself

a pad on the back this is not easy not

everybody can do this right maybe one

out of 10 maybe two out of 10 people can

actually do this you finish give

yourself a pat on the back give me 2535

we're in our final cool down already so

just remember it's 53 one jog for five

ran for three Sprint for one you have a

one minute recovery and we did that

three times in a

row closer to a 5k than you think you

know if you didn't get 5K here you have

time to pick up those Paces this is a

good one to practice the 5K in I I swear

okay so you that's the goal just

remember this

531 good good place to start at 5K

remember we're a team here you get the

secret Emoji only when you finish this

workout Island Vibes okay so if you

finish this you can post this DM it see

anybody else post this just give them a

little high five one love one team IEX

friending right we're all around the

world we're all doing the same run

together and at time like this a little

Unity is the best thing ever okay okay

let's just love each other get ready to

hit that stop button in five in four in

three in two hit that stop button you

made it this is IEX running I'm coach

Rachel 53 1 workout we got it done I'll

see you next time

[Music]