Treadmill Endurance Interval Extensions: Follow Along For A Calorie Burn!

Summary

Coach Rachel introduces an endurance interval extension workout designed to push participants with a continuous 26-minute run, increasing the running intervals by 15 seconds each time. The workout emphasizes mental strength and gradual pacing, starting with a warm-up jog and progressing to longer, more intense running phases, with one-minute jog recoveries in between. The session concludes with a cooldown, highlighting the importance of hydration and stretching after such an intense workout.

Takeaways

• 🏃‍♀️ The workout is an endurance interval extension run, which involves running the entire time with varying paces and intervals.
• 🕒 The workout features a progression bar on the screen to show the progress from start to finish throughout the session.
• 💦 It's important to have a towel and water bottle handy to stay hydrated and comfortable during the workout.
• 🔢 The intervals start at 25 seconds of running at a fast pace and 35 seconds of jogging recovery, with each interval extending the running time by 15 seconds.
• 🚀 The workout is designed to be challenging, with the running intervals getting progressively longer and the recovery jog remaining constant at one minute.
• 🌡️ The coach mentions the impact of cold weather on breathing and the importance of warming up the body and lungs properly.
• 🤸‍♀️ The coach encourages participants to push themselves but also to listen to their bodies and adjust the pace if needed.
• 📈 The script emphasizes the mental strength required for this type of workout, as it involves continuous running without breaks.
• 🎯 The coach provides motivation and guidance throughout the workout, reminding participants of their strength and the importance of perseverance.
• 🎉 Upon completion of the workout, participants are rewarded with a secret emoji as a symbol of their achievement.
• 🧘‍♀️ The cool-down period at the end of the workout is crucial for recovery and is encouraged to help the body relax and prevent stiffness.

Q & A

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

The main focus of the workout is an endurance interval extension, which involves running for the entire duration with varying intervals of increased running time.

How does the interval extension work in this workout?

In this workout, each interval extends the running time by 15 seconds, making the work periods progressively longer while maintaining a 1-minute jog recovery.

What is the starting pace for the warm-up jog in the workout?

The starting pace for the warm-up jog is at a speed of 0.5 with an incline of 4.5 degrees.

What is the recommended mindset when approaching this workout?

The recommended mindset is to be mentally strong and prepared for a challenging workout, focusing on pushing through discomfort and not giving up.

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

The progression bar helps to visually represent the progress throughout the workout, allowing participants to see where they are from start to finish.

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

The essential items to have handy are a towel and a water bottle for comfort and hydration during the workout.

How does the coach encourage participants to warm up properly?

The coach encourages participants to start slow, gradually building up the pace over the first few minutes of the warm-up jog to ensure the body and lungs are warmed up.

What is the purpose of the 1-minute walk included in the workout?

The 1-minute walk serves as a brief recovery period before transitioning into the next interval of running, allowing participants to catch their breath and prepare for the increased intensity.

How does the coach motivate participants to push their pace during the workout?

The coach motivates participants by reminding them of their strength, encouraging them to push through mental barriers, and emphasizing the importance of working hard for desired results.

What is the final interval of the workout, and how long does it last?

The final interval of the workout is a 3-minute run, which is the longest and most challenging interval, meant to test the participants' endurance and determination.

What does the coach emphasize as important after completing the workout?

The coach emphasizes the importance of hydration, stretching, and acknowledging the accomplishment of completing the challenging workout, as well as spreading support and love to others.

Outlines

00:00

🏃‍♀️ Introduction to Endurance Interval Extension Workout

Coach Rachel welcomes viewers to an endurance interval extension workout on Ibex, emphasizing that it's an all-running workout with varying paces and durations. She assures that all speed and incline changes will be displayed on-screen and encourages viewers to have a towel and water handy. The workout begins with a warm-up jog at a 0.5 incline, gradually increasing pace over the first two minutes. The main workout involves running intervals that increase by 15 seconds each, with a one-minute jog recovery in between. The goal is to maintain a balance between running and recovery paces to keep the heart rate up without overexertion.

05:00

🔥 Pushing Through the First Half of the Workout

As the workout progresses, Coach Rachel motivates participants to push through the initial challenges, reminding them to stay in the present and work hard. She describes the structure of the workout, which includes nine intervals with increasing run times and a one-minute recovery jog. The coach emphasizes the importance of maintaining a steady jog recovery even when it feels challenging. She also encourages participants to keep their arms moving and to stay focused, highlighting the mental strength required for this non-stop running workout.

10:02

🌟 Overcoming Mental and Physical Barriers

Coach Rachel discusses the mental aspect of the workout, acknowledging that it can be tough and that participants may feel like giving up. She provides motivation by emphasizing the importance of pushing through these feelings and continuing to work hard. The coach also provides a countdown for the intervals, reminding participants of the progress they've made and the little time left in each interval. She encourages participants to keep their pace up and to enjoy the feeling of accomplishment that comes with completing the workout.

15:04

🏆 Reaching the Midpoint and Reflecting on Progress

At the halfway point of the workout, Coach Rachel congratulates participants on their progress and encourages them to reflect on how far they've come. She reminds them that the harder runs are now longer than the recovery jogs, and to stay focused on their goals. The coach also provides tips for maintaining proper running form and breathing techniques. She emphasizes the importance of enjoying the feeling of exertion and the sense of achievement that comes from pushing oneself during the workout.

20:04

🚀 Final Push Towards the End of the Workout

As the workout nears its conclusion, Coach Rachel provides a final push, encouraging participants to maintain their pace and keep going despite the increasing difficulty. She highlights the importance of not giving up and continuing to work hard. The coach also offers a countdown for the last few intervals, reminding participants of the time left and urging them to give their best effort. She emphasizes the satisfaction that comes from completing a challenging workout and the pride in one's own strength and determination.

25:05

🎉 Celebrating Completion and Encouraging Future Runs

At the end of the workout, Coach Rachel celebrates the completion of the endurance interval extension with participants. She commends them for their hard work and encourages them to visualize themselves as successful runners, capable of tackling future challenges. The coach also reminds participants to stay hydrated and to stretch after the workout to aid recovery. She concludes by spreading a message of love and support for the running community, emphasizing the shared experience and the importance of mutual encouragement.

Keywords

💡Endurance

Endurance refers to the ability to withstand prolonged physical or mental effort. In the context of this video, it is the core theme, emphasizing the importance of maintaining effort throughout the workout. The script mentions an 'endurance interval extension' workout, which is designed to increase the duration of running intervals, thereby testing and improving one's endurance.

💡Interval Training

Interval training is a type of workout that alternates between high-intensity bursts of activity and periods of less intense activity or rest. The video script describes an 'interval extension' workout, which specifically involves extending the duration of the high-intensity running intervals by 15 seconds each time, challenging the participants' stamina and fitness level.

💡Pace

Pace in running refers to the speed at which one runs, typically measured in minutes per mile or kilometer. The script frequently mentions adjusting pace, such as picking up the pace to a '5.0' or slowing down to a jog, indicating the importance of varying speed to effectively train different energy systems and enhance cardiovascular fitness.

💡Incline

Incline in the context of running or walking refers to the upward tilt of a treadmill or a sloped surface. The coach in the script instructs participants to set their treadmill to an incline of '0.5' to increase the intensity of the workout, simulating uphill running and engaging different muscle groups.

💡Jog

Jogging is a form of running at a slow or leisurely pace, often used for warming up or cooling down in a workout. The script uses the term 'jog' to describe the recovery phase between high-intensity running intervals, allowing participants to catch their breath and lower their heart rate before the next interval.

💡Recovery

Recovery in a workout context is the period of rest or reduced exertion that allows the body to regain energy and prepare for the next phase of activity. The video script mentions 'jog recovery' as a one-minute period of lower-intensity movement after each interval of running at a higher pace.

💡Progression Bar

A progression bar is a visual tool often used in fitness applications and workouts to indicate the progress made towards completing a session or achieving a goal. The script describes a 'long progression bar' on the screen that shows participants where they are in the workout from start to finish.

💡Warm-Up

A warm-up is a period of light exercise meant to prepare the body for more intense activity, increasing blood flow and flexibility. The coach in the script guides participants through a warm-up jog with an incline to gradually increase their heart rate and body temperature, preparing them for the main workout.

💡Cooldown

Cooldown refers to the process of gradually reducing the intensity of exercise to help the body return to its resting state. At the end of the script, the coach mentions a cooldown period of two minutes, which involves slowing down to a '2.5 to 3.5' pace to help the body recover after the intense workout.

💡Mental Strength

Mental strength is the ability to maintain focus, motivation, and perseverance despite challenges or fatigue. The script emphasizes the importance of mental strength in completing the workout, particularly during the non-stop running intervals, where participants must push through discomfort and self-doubt to achieve their goals.

💡Pushing Oneself

Pushing oneself means to exert maximum effort or to test one's limits. The coach encourages participants to 'push the pace' and not to settle for less than their best effort, highlighting the importance of challenging oneself in order to grow and improve physically and mentally.

Highlights

Introduction to the endurance interval extension workout by Coach Rachel.

Explanation of the workout structure with a progression bar and interval extensions.

Emphasis on the importance of having a towel and water bottle ready before starting the workout.

Coach Rachel's advice on starting the workout at a comfortable pace and gradually increasing it.

Details on the warm-up jog with a 0.5 incline to avoid running on a completely flat surface.

Coach Rachel's personal approach to warming up, especially in cold weather, to ensure lung readiness.

Transition into the main workout with a 2-minute warm-up jog at an incline.

Description of the workout's intervals, starting with 1 minute of running and extending by 15 seconds each time.

Coach Rachel's encouragement to push the pace during the workout and not to give up.

Mentoring on maintaining a balance between pushing hard and knowing one's limits during the workout.

Coach Rachel's personal experience of feeling the workout's intensity and the importance of mental strength.

Instructions for the recovery jog, emphasizing the difference between a jog and a walk.

Coach Rachel's motivational speech about the value of hard work and the importance of being present during the workout.

Details on the increasing duration of the running intervals and the constant 1-minute recovery jog.

Coach Rachel's strategy for dealing with self-doubt and pushing through mental barriers during the workout.

Final push towards the end of the workout, with encouragement to finish strong.

Cool-down instructions and reflection on the completed workout, highlighting the achievement of running non-stop for 26 minutes.

Coach Rachel's closing remarks, celebrating the completion of the workout and sharing a secret emoji for finishing the session.

Transcripts

hi everybody and welcome back to Ibex

running I'm coach Rachel and today we

have endurance interval extension

workout for you so if you miss any

speeder incline changes don't want you

to worry I don't want you to freak out

cuz we're going to have all that

displayed for you to see right over here

onto your screen then if you look over

to the opposite side of your screen

you're going to see this nice long

progression bar that always shows you

where we are from start to finish

through this whole entire workout let's

just really quick double check that we

have a towel and a water bottle handy

and if you're ready to get 20at let's

look down at that tread hit that start

button in three in two and one all right

it's called interval extensions because

we're starting off 25535 mind you okay

2535 and we're here for a minute but

it's called interval extensions because

every interval we're just going to

extend our run time 15 seconds what the

best part about this workout is that

we're running the whole entire time okay

so we're going to pick up our pace and

then we're going to bring it back to a

jog recovery so not a super fast Speedy

type of jog one that you can kind of

hold one that can bring your heart rate

down just in smidgen okay so we got

about 30 more seconds here give me a few

shoulder rolls inhale through the

nose exhale let it

go we're going to take it into a little

warm-up jog if your Trek can go to0 five

hit it there we're going to just go0

five on the incline okay give us a

little bit of incline so we're not just

running on the flattest Road possible

all right here we go four five 65 in

three in two and one all right so we're

here for 2 minutes and I always say that

this in the beginning you don't have to

start right it's 4 five 65 you don't

have to start at 65 unless you're

already warmed up and ready to go maybe

slowly over the next few minutes build

on a little Pace it's up to you okay

we're warming up do what you need to do

to warm up your body maybe shake out the

arms right I don't know if you could

tell a little nasy a little under the

weather so for me warming up slow is

going to be super important today I want

to make sure my lungs are nice and

warmed up we got 30 seconds in got one

burp out I'm going to pick up some Pace

all right so after

this we go to one minute walk and then

we go right into the work okay 20 mi 26

minutes straight of nonstop running it's

going to be a challenging one today so

let's get the mind right get the body

right here we go we're one minute into

it I'm going to pick up the pace now a

little bit more for 565 remember we want

to end a little bit closer to that

faster

Pace I know I got to get my lungs

there darn it cold weather Let's go

people that didn't sound me still

running still working you know why I

know I'm going to feel better after I do

this so we're 30 seconds left one more

time bump it up one more time bump it

up good how it feeling the for a few

minutes they're always like a punch in

the gut you know W I don't know if I'm

ready for this we're ready all right 15

seconds we take it down 3 0 40 and 10

and eight and seven 6 5 4 3 2

3040 Walk It

Out All right we start with one minute

run one minute jog

recovery okay so all of the paces are

the same the only thing that's changing

is the amount of time we pick up the

pace for right so we start at 60 seconds

every interval we add on 15 Okay so they

get a little bit longer the jog recovery

always 1 minute always 60 seconds

your your work time we'll say the harder

time 50 to an 80 your jog recovery 40 to

a 70 okay jog recovery four for me is a

walk we're encouraging you to jog if

you're new to running feel free to take

the walk but really start pushing

yourself got to get my lungs open got

eight seven

6 5 4 3 2 pick it up

5080

5080 60 seconds on the first one

okay yeah after the first few you're

going to kind of get it together and

it's going to just be easy and you're

going to really start enjoying your jog

run yeah I hope you're pushing the pace

though okay like at least

1.0 the the

the work Pace right where we run and the

jog recovery maybe 1.0

drop because listen if today isn't the

day you choose to push it when are you

going to start okay a lot of time we get

it in our head we're like not next time

not next time but why we live here now

do the work now okay 15 seconds we take

it down our first drug recovery in

another

10 eight

six 5

4 3 2 1 40 70 it's a recovery moment a

little

softer there it goes the lungs a little

easier to

breathe okay so the next one we're here

for a minute next one 75 seconds we push

a little harder okay how many of these

bad boys do we have there's nine of them

we're on round number two just start try

get them off one by one

take out those arms move those legs

you're halfway there then we pick up the

pace again a 0 to an

80 I'm already

sweaty it's coming out from my chest and

my shoulders like steam I can feel it

maybe my armpits I don't

know who knows 15

seconds 75 second run here it comes and

10 and n 9 and

8 7 6 5 4 pick it up 5080 let's go 1

minute 15

seconds finally I could

breathe took me a while to get there 6

minutes these colds these winter colds

are no

joke just want be able to breathe and

run people let's go let's go let's go

guess what 45 seconds left keep it up

keep working keep moving squeeze the

core pump the arms remember there's no

walk of recovery today we go all the way

to the Finish

Line come on keep it up 30

seconds you going to start going to the

point where we're living in the run more

and you're like okay I got this I know

you

do if you only had 26 minutes to get it

in this is the best type of workout

right here cuz we're really working

today 10

seconds let it out let it

out 5

4 3 2 40

70 we're jogging bring it back down one

minute so

round three add on 15 1 minute 30

seconds we pick up the

pace 45 seconds till we get

there we're on three which means six

after this

one check out the

arms hydrate whenever you need okay this

isn't an easy workout today endur space

running are I honestly feel it's harder

than doing intervals where you get a

little bit of a break it's all it's

always up to like everybody your own

interpretation of what's hard and what's

easy but to non stop run got to mentally

be strong here we go 5080 3 2 1 pick it

up 90 seconds here you got to work for

it got to want it today this isn't one

of those workouts where you're like I'll

give it half of when I got there's no

really room for that you got to keep

moving so really think set that

attention it's really important to kind

of like know why you're doing something

why you want to push

hard there is a reason one minute

left keep it up keep it up keep it up

keep it up

let it out inhale through the

nose exhale let it out don't forget to

smile don't forget to all right 40

seconds feels good now oh yeah we

running we

working pump the arms move the legs 25

seconds we take it down just a little

for our little jog

recovery one minute on that bad boy oh

yeah come on come on come on you're not

going to stop you're not going to quit

sometimes in the beginning it's a little

bit harder right maybe you're still not

warmed up your body feels a little heavy

that doesn't mean to stop okay push

through it work through it oh take it

down okay sorry guys

my jaw one minute

recovery next one number four this one

Tak this almost there halfway mark

okay almost halfway 1 minute 45

seconds we got 30 seconds and we pick it

up

again one minute not even

how you feeling guys feeling good 20

seconds we pick it back up

5080 come on come on come on come on you

are strong you are tough and you are not

a

quitter let's go you have 6 5

4 3 2 pick it up

5080 5

80 1 minute 45 seconds

keep

breathing woo got 90 seconds

left oh

yeah let it out my face is starting to

sweat I love that feeling 11 minutes

into the workout the whole workout is 32

minutes okay so you're a third of the

way there stay focused

it's only going to get harder okay we're

definitely into the portion where the

harder runs are longer than the recovery

jogs you're strong right so digging

deep remember you want this you want

that

change you want to make yourself feel a

little bit better you want to work hard

for it there's no easy way no cheat code

to getting a ni Fit Body you have to put

in the

work and just like that last 30 seconds

here keep going keep going keep

going the next one we've reached our two

minutes okay out the one

minute going into the two 2 minutes on

the harder jog harder run and one minute

on the recovery jog we get to take it to

our recovery in five in four in three

two take it down recover one minute so

the recovery is starting to feel pretty

noisy noise huh feel like I can live

here at this pace you should feel like

at this moment particularly you can run

forever

forever we're going run five run five of

nine

okay halfway there now two minutes on

the clock 30 seconds and we

go they get longer we get stronger and I

did I mean TR yes I did 20 seconds it's

always better when you can make it flow

okay I'm just you're running hype Master

for this afternoon this morning or this

evening whatever time you're doing this

workout you're ready to pick it up 2

minutes in the clock 5080 in three 2 one

pick it

up guess what I get to do I flipped the

page that mean the workout is halfway

there come on come

on just a little bit longer only 15

seconds more you can hold

out you're like girl we've been running

the whole entire time what do you mean

only 15 more seconds

whatever keep it

going good first 30 seconds complete 90

seconds to go now this is one of those

workouts you could really try to push

your pace but it is okay to like get

used to running for 26 minutes okay

doesn't have to be a full Sprint so if

you're not familiar with your Paces like

a soft jog a hard jog dog a run and like

a Sprint maybe you don't have to do it

after this one but next time you get to

the tread take a few minutes kind of

test those out see where you kind of

fall just a little bit of information

about your running pace will

help all

right guess what getting closer 45

seconds you get to take it down

4070 recovery

jog you only have four more left a six a

seven and eight and nine and we end at

three whole minutes at this run okay so

we're just at two right now we just add

15 more seconds till we get to that 3

minute Mark 15 seconds you get to take

it

down 10

eight 7

6 5 4 3 2 let's go I like this workout

I'm really overly exerting myself but

I'm pushing cuz I'm not

stopping it's like perfect for me

feeling like I can't breathe

today I still want work I want to be

able to

breathe I know you do too all

right two 2 minutes plus 15

seconds

yep 2 minutes 15 seconds

5080 get ready to go in 15 I lied in 25

seconds I'm great at

counting 20

seconds this is a home stretch right

here okay yes the runs get longer

there's only four left get your mind to

the muscle keep your head in the game

get ready to work and five and four in

three 2 pick it up

5080 today is the day right usually we

run we walk we recover there is no

walking get used to

it it gets easier if you're not used to

doing

that I promise you you do it a handful

of times you pull back on that jog it

doesn't help have to be like the fastest

jog but you are jogging and you're not

walking eventually what starts to happen

is when you start to walk again you

prefer the jog I honestly believe this

you prefer

it a minute 45 let's

go we are tough we are strong we are

pumping our arms we're checking in with

our form not dipping your head up too

high not dipping it down too

low keeping those legs underneath our

hips we

work come on come on come on come on 1

minute 15 seconds

left every step you get closer to that

finish line remember that and I know I

know you guys you don't want to stop so

imagine imagine you give up for a minute

and that's okay but at the end you're

like I know I could have pushed harder

that's like the best thing about these

work out cuz you could be having a real

crappy day you could always come back

and try it again you know you you have

more to give you know you can push

harder I really want to emphasize that

you are strong enough in this moment and

you can do it but if for some reason

you're having a hard time and you pull

back it's okay you're a human a Hope

just kidding come on 30

seconds keep it up keep it up keep it up

keep it up

last 20 we pull it back one minute

recovery at that

4070 keep it up last

[Music]

10

eight 5 4 3 2 take it down one minute

here all right three left three left

2 minutes 30 seconds Around the Clock

okay 2 minutes and 30 2:45 3 minutes you

walk after that okay I know it's still

we still got about still got about 11

minutes of running left but I believe in

you do you believe in

you that's the real question I know you

can do it do you know you can do it say

yes I can say yes I can I know I will

it's happening I'm in this moment I'm

working hard that's it that's all you

have to do we got 15 seconds we pick it

up

again and 10 and nine and

eight 5 4 3 2 1 5080 we it up pick it

[Music]

up this is where I'm meant to be this is

where you're meant to be I the numbers

just told me 222 we're here perfect

alignment you are meant to be here right

here right now whatever you're feeling

you are meant to feel don't try to run

away from it no pun intended okay accept

it yeah it's hard yeah hard did you

think it was going to be easy if you did

you're down in the right head space you

don't want the easy way out okay there's

no reward at the end of easy you got to

work for it when you feel the challenge

that reward is so much more juicier

Let's go people pick it up pick it

up come back to your breath okay inhale

through the

nose exhale through the

mouth keep working keep

moving listen to the tempo of your feet

you're doing great yep I know hard at

the end worth it

though come on come on come on you got a

minute 15 seconds left you're halfway

through this

one only two more left can you believe

it would you believe

it let's

go how much do you enjoy the recovery

the recovery pH now I just want to put

that out there cuz remember what I said

in the beginning they're get to a point

where the jog like even though you're

still

jogging right you've taken away that

walk and you moved into a jog but it's

still still like refreshing to get there

see how you're growing little things how

do to get to the top of the ladder one

step at a time baby one stride keep it

going keep

moving 30 seconds

left then take it down

4070 Dr it out

recover you want it so go for it

okay we're here last

15 come on come on come

[Music]

on you have another 5 4

3 2 1 let's go 40

708 minutes left of running eight

8 minutes left one minute here we pick

it up last two harder runs 2 minutes 45

seconds last one's 3

minutes okay we've been running this

whole entire time pretty much 20 minutes

straight you can do a little bit more

okay you're already here finish it do

not quit do not think for a moment you

want to quit don't even let thought

process in your

brain you want to win you want to work

you have more

energy 15 seconds pick it up okay 15

seconds we go back

5080 yeah anything over 2 minutes to 3

minutes feels a little bit more pacy

feels a little bit more strenuous but

let's go pick it up we got it you got it

it's just running it's just work

just work as much as it sounds like it

could feel super crazy it is only work

how do you do it just get it

done complaining about it doesn't make

it feel

better come on come

on you got it

baby find your Rhythm find your breath

find that little happy place where you

just like put it on Auto

Drive you're just

moving good you got 2 minutes left

here two minutes you're 45 seconds down

okay got the Trump change out of the way

Sol 2 minutes

left I can't believe it can't believe

we're almost done already I know you've

been running for a long time but

honestly it goes by

pretty

fast it's a good time we're having fun

we're running it out getting the miles

in next time if you're new to this push

the pace get a 5k you could do

it you can handle that push up the pace

a little bit

more come on come

on we're almost

there coming up on the last

minute interval number eight hold on let

me get my fingers right

eight here we go 60 seconds on that

clock believe in yourself right

here right there are always going to be

moments where the self-doubt Creeps in

there's always going to be moments where

you think you're not going to make it it

is only your job to push yourself okay

I'm here to help nope I'm not in charge

of the buttons on that tread I can't see

if you're cheating I can't see if you're

quitting this is where you have to dig

in deep remember if you want it you got

to work for it okay so do you want

it I know you all said yes all right 20

seconds we work okay you got one minute

we pull it back down we get ready for

the last one it's just work it's just

three minutes it's just one left so we

do it and then you can go enjoy your day

in five four three two good take it back

4070 jog

recovery last jog recovery the next one

after this 3 minute run we

walk yeah 3 minutes between you and that

Finish

Line let it all

[Music]

out see that vision of you there you

picture in your head you are that you

are that okay not you're going to be

that not you're going to run towards it

you are that now be that version of you

attack this 3 minutes like it's nothing

like you didn't just run for 24 minutes

straight

okay let's go 20 seconds we pick it up 3

minutes of your best of everything you

can give we go and 10 and nine and eight

come on five 4 3 2 pick it up three

minutes on the clock

woo come on come on come on just one

minute at a time even easier 30 seconds

at a clip sometimes when I break it up

in my head like that right cuz you're so

constantly looking at the numbers what

you shouldn't be but if you are 30

seconds at a clip okay you got it

we're almost done with the first

one just take a nice good deep

inhale

exhale that's first 30 seconds down two

and a half to

go come on your feet aren't tired your

legs are moving the breath is coming in

and out with

ease your pump in your

arms they letting that sweat fall down

your

face enjoy it come on come on come on

come

on let it out okay we have 1 minute

completely done 2 minutes

left you know after this next 30 seconds

you're halfway there through your last

interval body starting to feel a little

heavy and that's okay I want you to

attack it I want you to dig those balls

of your feet deeper into the tread push

off

off you got it guess

what we are 90 seconds in 90 seconds to

go how good is it going to feel when I

tell you you got one minute

left you only got 20 seconds till I tell

you

that just listen right left right left

whatever the tempo is of your feet

sometimes if I'm like having a hard time

I'll listen to the beat I'm going kind

of just let it soothe me and let my body

go all right you have five you have four

you have three two last 60 seconds on

that clock baby come

onoo if you didn't think you were going

to finish this and you're here with me

now you know you got a big smile from

ear to

ear 26 minutes not stop of running if

you are one of those people who need

that recovery today you chose not to I

am so proud of you come on finish up 40

seconds I am proud nobody else tells you

I'm proud nobody else thinking your

running journey is important I do okay I

know what this did for

me if it did what it did for me for

everybody else in the world I'm here to

spread it let's go 20 seconds come on

pick it up pick it up pick it up pick it

up you're strong you're tough you got 15

seconds left you're definitely not

quitting now count with me 10

9 8 7 6 5 4 3 2 Walk It Out

3040 woo Baby You Got 2

minutes with me to cool it down see what

happens now you get the PE chills wo

when you

walk that's the real thing goes all the

way up your spine to the crown of your

head how do you feel oh my God little

what he there freezing cold temperatures

here he's still

sweating let it out let it out 30

seconds we take it down to a

2535 recapping what we did interval

extensions which means we had nine

intervals we extended the time on each

single one by 15 seconds every single

interval you worked a little bit harder

you gave a little bit more you didn't

give up you see a lot of times we do

that in reverse we do the hardest and we

go to the easiest we did it in reverse

today super challenging definitely worth

it take it down to a

2535 remember this is IEX running I'm

coach Rachel and anytime you finish one

of these workouts we send you home with

one of these little secret emojis you

only get it when you finish the workout

you don't get it when you drag and drop

and you find it and you text it that

don't work okay you have to actually do

the workout today is a star because you

are a shining star baby okay we put in

the work we didn't stop moving that

ain't easy this is not an easy workout

okay love the life love the life and if

you see anybody post this give a little

high five if you struggled trust me you

weren't alone other people struggled be

a support system for everybody else even

if you don't know them even if they're

across the world one love one world one

run at a time that's it that's all we do

here okay spread love spread runs 15

seconds don't forget to hydrate don't

forget to stretch because that's all

this is a a hefty workout so remember

you might be a little bit tighter than

normal you can hit that stop button and

five and four and three two one this is

IEX running I'm coach Rachel this was

our endurance interval extensions and

I'll see you next time

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