Lance Armstrong: run longer

Hey, everybody! This is Lance Armstrong. Signing in this- your personal running coach- for the next 40 minutes. This **** workout is designed to improve your endurance and strengthing your key muscles, so you can run further in less effort . Make this workout a part of your regular routine, you'll become a mile-eating* and endurance machine. Are you ready to get to work? We'll begin an easy with 8 minutes of runing to warm up. Then you get a series of 4 inables*. You'll rap* up your speed for 4 minutes, then recover for 4 minutes. Speed up for 4, slow down for 4. Get the picture, nothing to it, right? We'll finish with a short cool-down at a comfortable pace. I'll tell you when to change speed and how much time you get left during the sense*. So pay attention. OK, here we go! Start running at a natural pace. Nothing too crazy here. Try to settle it to a nice, steady* drive.
Your legs should be awake now. Keep **** at a comfortable pace.
You've 3 minutes in your warm-up. Release unnecessary tension by relexing your face, shoulders and arms. You get 5 more minutes to warm up.
You should be feeling pretty good now. But if you're not, no worries! Every training day is different. The important thing is stick with it. Just a couple of minutes before the first inable.
Okey! You're ready to start really a moment*? Let's pick up the pace to about 80% of your maximum effort. This speech* if you 're harder than you can sustain for a long time, like you can't carry on a conversation. Are you ready? Go strong for 4 minutes.
Nice work! Try to find your rhythm you can maintain for 3 more minutes.
You're half way there! Stay strong and steady.
Stay focused! Just 30 seconds left!
Great work! Now slow down and take the next 4 minutes to recover. Try not to drop all the way down to your warm-up pace. But keep it easy after feel prep. for the next inable.
2 minutes left for recovery. Stay nice and relex.
Your second inable is coming right up.
Okey! It's time to hit that faster pace again. Are you ready? Give it 4 solid minutes.
You're doing great! Think positive and stay on pace.
Half way there! You're getting stronger by the minute. Remember, this is not supposed to be easy.
1 minute to go! Keep your strength strong.
Way to go! That's 2 inables down. Now ease off a little and steady your breathing during this 4 minutes recovery.
You have 2 minutes in this recovery segment. Try to steady your breathing.
Enjoy this easy pace for another minute and start to syke* up for the third set.
Alright! The good news is, you're about the half way during this workout. The bad news is, you get another inable now. Someone that say it may tensely for another 10 minutes. Make it count! Go!
Keep it up! Think about getting up off your hills in more and* 4 feet and **** colors* forward*.
Half way there! Come on! Remember, pain is temporary, quitting last forever.
Keep those arms pumping. You've got just 30 seconds before the break.
Great stuff! Now slow down and recover for another 4 minutes at your steady, easy pace. But if you're feeling B*, you can walk this segment, but keep moving.
You've got 2 minutes left recover. Try to conserve your energy for your final inable.
30 seconds to go. **** it now to doing your best on the last one.
This is it! One last push. Think strong, quick legs and a race-pace intensity. It's your last 4 minutes challenge, so go for it!
You're moving right along. Only 3 minutes left.
Come on! Stay tough. Winning is about heart, not just legs. Keep going.
Just 30 seconds left! Find a landmark, up ahead it, focus on it to the finish.
Perfect! You did it! The challenging part is over. And now it's party time. Take the next 4 minutes to slow down your warm-up level. This was a tough one but you were boosting your calio* and building ****. Take some pride in the hard work you just did. I'll (checking/ check-in)* with you if you finish up.
Keep running easily. Cooling down now help prevent injuries and reduce soreness.
Alright! You've all done. Hard work always wins in the end. And you didn't skimp* it all of days. Stretch and drink plenty of water, so you feel ready when you hit the road again. I'll see you next time.