October 14

10K (6.2 Miles) Indoor RUN | SIX MILE One Hour RUNNING at Home Workout


▼▼▼ OPEN for exercise + calorie info ▼▼▼

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FUN + effective at-home WORKOUT PROGRAMS ➭

Let's go for a RUN! We've made it all the way to 10K this month and it's time to celebrate with SIX MILES of INDOOR RUNNING. One hour of long (but not really slow) distance running burns about 600 calories and gets you ready to run your own 10K race!

Level FOUR


Warm Up and Cool Down:
Both are LINKED
Warm up:
Cool down:

Exercise Time:
1 Hour (60 minutes)

Why you’re going to ❤ this workout:
Because running. Yay!

Calories Burned:
It’s always an estimate (based on your weight and intensity), but approximately 550 – 600 calories.

Be sure to leave a COMMENT, I love to hear from you!










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  • I did a walk/ run(jog) with you until the end- thank you pahla I can NOT believe I made it to the end but I did it with God’s help- You are da bomb!!!!

    • +deborah b WOO HOO!! Great job getting all the way through it, rock star! 🌟🌟🌟

  • Yay, I managed the full distance.  Not bad for a 64 year old running all the way.  Drippy sweat and baggy bladder (tmi) but feel great.

  • Train a 10K run with you is so much fun! I felt so agitated about 10K until I picked up this video. I realize the right attitude is not to feel tense but relaxed during the run. Also thank you for sharing your helpful tips and experiences. You’re the most encouraging and awesome trainer that I’ve ever met.

  • This is my first day with running 🏃‍♀️ time I did it with you at home running 🏃‍♀️ finished with you feeling good thank you 😊

  • This was good! My body needed to move, but my brain could not focus well. This helped me pull it together. Thank you so much!

  • I just wanted to add to the discussion about steps versus actual distance. I base my outcomes on calories burned. When I go walking or running outside, I burn an average of 100 calories per mile. When I did your 5 mile run/walk, I burned 522 calories. I think you are spot on as far as distance. 🙂

  • Paula—- this was a great challenge. I’ve completed two 10k’s. Yet, I had to dig deep to finish. 768 calories later and I’m done. Too bad we can’t add photos because I want to share that I was able to sustain a solid cardio/fat burning heart rate throughout the workout. You are truly inspirational!!!! Thank you!

  • I plugged this workout in my phone and started watching the 1-hour run of london. I’m hooked now. Thank you so much, Pahla. This is the most fun I’ve had exercising! ❤️

  • I just want to say thank you so much. I’ve been feeling not as motivated to exercise these past couple of days so I decided to give this a go. This is the first time I have ever ran before so I took longer breaks but I’m so proud of myself regardless. Thank you once again!

  • my mother and I do this every single day and she is 54 years old! Thank you for doing this kind of video, it’s helping many people ❤️❤️ especially in the quarantine #staysafeeveryone #pleasewearmasks

  • Thank you so much for this! The first 2 miles I wanted to quit so badly but you were so encouraging that I kept going! Then I did the next three miles with some music, then did the last mile with you!!! This was awesome thank you so much! Loved it!!!!😏🙂❤️😄❤️

  • I’ve been performing this workout weekly for a few months now. Today, I ran 7.1 miles within the hour, so my time is improving. At age 53, I’ll soon be running my time like I did when I was half my age.

  • i like how Pahla makes it seem like she’s also with us. thank you,Pahla B. I will do this later (i joined a virtual run so I really need to)

  • This is the ultimate indoor run during covid times when its tough to go for outdoor run…Kudos 😀😀😇😇

  • Thank you, Pahla! Another day and I did it. Thank you for being so real and honest to share about mistakes that you make.
    I love that your exercises make me think. Good for my brain. Looking forward to Day #7.

  • First time I did this training I could not phisically stand a 2 minute run, now I can run 40 minutes non stop, stop for a couple of seconds, and then finish this workout completely! thank you so much Pahla! you may not even know, but you have been a dear friend of mine during this quarantine, chatting, and running along with me! ❤️ ❤️ ❤️ ❤️ thank you so much!

  • Did this in the morning, rather than feeling tired and down after, I feel more motivated and stronger for the day. I really want to give up half way but thanks for your motivation I managed to finish it. To challenge myself in compensation to the times I pause it or walk through, I repeated the last two minutes. Definitely gonna do this again!

  • I seriously love this workout but I am 1/3 of the way through and I am doing 40 seconds running 20 seconds walking/resting. I haven’t been able to run outside because of how cold it is and these are great instead!

  • a big thank you to my motivator for running, I just ran my first marathon of 10k. took you along with me for the wonderful run.

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