Are you ready to take your running game to the next level? Inspired by the incredible David Goggins and his 4X4X48 challenge, Sunny Trainer Eloisa has designed an endurance run that will push your limits and leave you drenched in sweat. In just 25 minutes, you'll conquer four rounds of intense running intervals on a treadmill. Lace up your shoes, hop on the treadmill, and let's get started!
Heel to Toe Walk: Set the incline to 2 and start with a speed of 1.5. Walk from heel to toe, focusing on proper foot placement and engaging your muscles.
Speed Walk: Increase the incline to 4 and adjust the speed to 2-3. Maintain a brisk walking pace, activating your leg muscles and warming up your body.
Toe Walk: Lower the incline back to 2 and maintain a speed of 1.5-2.5. Walk on your toes, engaging your calf muscles and preparing them for the upcoming workout.
Light Jog: Set the incline to 2 and increase the speed to 4.0-5.0. Begin a light jog, focusing on maintaining good form and gradually increasing your heart rate.
Recovery Walk: Maintain the incline at 2 and gradually decrease the speed, transitioning to a comfortable walking pace. Allow your heart rate to recover as you prepare for the main workout.
4-Minute Run: Set the incline to 2 and start running at a speed of 5.0-7.0. Increase your speed by 0.5 every minute, challenging yourself to maintain a strong pace.
Recovery Walk/Water Break: Lower the incline to 1.5 and reduce your speed to 1.5-3.0. Take 48 seconds to recover, walking and hydrating as needed.
4-Minute Run: Set the incline to 2 and increase the speed to 6.0-8.0. Similar to the previous run, increase your speed by 0.5 every minute to keep pushing your limits.
Recovery Walk/Water Break: Recovery Walk/Water Break: Reduce your speed to 1.5-3.0. Take 48 seconds to recover, walking and hydrating as needed.
4-Minute Run: Set the incline to 2 and increase the speed to 6.0-8.0. Challenge yourself once again by increasing the speed by 0.5 every minute.
Recovery Walk/Water Break: Reduce your speed to 1.5-3.0. Take 48 seconds to recover and prepare for the next interval.
4-Minute Run: Set the incline to 4 and increase speed to 6.5 - 8.5. Increase speed by 0.5 every minute.
Recovery Walk/Water Break: Lower the incline to 1.5 and maintain a speed of 1.5-3.0. Allow your heart rate to gradually decrease and catch your breath.
Recovery Walk: Reduce the speed to 1.5, maintaining a comfortable walking pace. Continue to cool down and let your body recover.
Toe Walk: Decrease the speed to 1-1.5 and walk on your toes, engaging your calf muscles and stretching them out.
Quad Stretch: Finish the workout by standing tall and bringing one foot up towards your glutes, grasping your ankle or foot with your hand. Hold the stretch for 15-20 seconds, feeling the stretch in the front of your thigh. Repeat the quad stretch with the other leg.
Congratulations on completing the 25-Minute Endurance Run designed by Sunny Trainer Eloisa! This intermediate-level workout pushed your running game to new heights, challenging your endurance and stamina.
By incorporating intervals of increasing speed and incline, you not only improved your cardiovascular fitness but also strengthened your leg muscles. This workout is a great way to burn calories, improve your overall endurance, and boost your running performance.
As always, listen to your body throughout the workout and modify the speeds and inclines according to your fitness level. Stay hydrated and fuel your body with proper nutrition to optimize your results. You've got this!