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

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

SUBSCRIBE to the Pahla B Fitness Channel ➭

Let's RUN Podcast on Soundcloud ➭
and iTunes ➭

Sponsor a workout with PATREON ➭

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!










❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤


Join our update list today!


  1. angela jarvis on March 26, 2017 at 4:08 pm

    This was tough but I got through it and feel amazing! thanks Pahla.

    • Pahla B, Weight Loss Coach for Women over 50 on March 26, 2017 at 4:13 pm

      Hey, that’s my girl!!! Way to go!!!! 🙂

  2. ISayToMyself on March 26, 2017 at 4:35 pm

    I did a walk, run, crawl, but made it to the end. Thank you Pahla.

    • Pahla B, Weight Loss Coach for Women over 50 on March 26, 2017 at 5:22 pm

      Way to go!!!! You did it! 🙂

    • Meher Patel on August 22, 2021 at 2:27 pm

      Has fit sciatic and for 18 mints

  3. deborah b on April 29, 2017 at 7:29 pm

    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!!!!

    • Pahla B, Weight Loss Coach for Women over 50 on April 30, 2017 at 12:35 am

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

  4. Raquel on March 5, 2018 at 11:34 am

    Sunday 3-4 was day 2 of me consistently doing your no walk I completed the whole thing….felt great

  5. Celia McBride on October 20, 2018 at 9:51 am

    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.

    • Natalia Acuña on August 14, 2020 at 7:47 pm


    • Sujata Naik on October 26, 2020 at 1:51 am

      @Pahla B, Weight Loss Coach for Women over 50 😉yrueuc it ii yury uuuuyy you hyygu😉 you uuutyueyuëuuy}:‑)}:‑)}:‑)}:‑)*/*8-):-!}:‑)}:‑)}:‑)

    • Dilshad Randhawa on April 21, 2021 at 8:57 pm

      Hi Pahla which iPhone app I can use to run indoor like you just did in video which can track steps, calories burned, and miles ran

    • Mario Erasmus on February 5, 2022 at 8:38 am

      @Pahla B, Weight Loss Coach for Women over 50 ttr x 3 uzy

    • Heather Frampton on February 14, 2022 at 5:12 am

      Wow! Excellent job! 😁

  6. 李宜珍 on February 23, 2019 at 2:15 pm

    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.

  7. Karen Sager on December 22, 2019 at 1:24 pm

    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. 🙂

  8. LA SHAYANE SMITH on February 18, 2020 at 6:14 pm

    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!

  9. T. Pasha on May 13, 2020 at 9:34 pm

    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! ❤️

  10. H. on July 1, 2020 at 2:41 pm

    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!

  11. saraaaaa on July 3, 2020 at 12:03 am

    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

  12. Don Roff on July 21, 2020 at 5:12 pm

    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.

    • Pahla B, Weight Loss Coach for Women over 50 on July 22, 2020 at 3:24 pm

      Good for you!!

  13. darshana borawake on August 21, 2020 at 1:38 am

    Ur amazing!! loved running a 10k with you.✨

  14. rangarajan iyer Swaminathan on October 17, 2020 at 1:35 pm

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

  15. bellamorts on August 4, 2021 at 3:08 am

    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!

  16. genmmygem1 on October 26, 2021 at 3:46 pm

    Didn’t fancy running outside today so put you on and ran in the lounge🏃‍♀️🥰thanks Paula💕❤️

  17. Miss e on December 30, 2021 at 3:41 am

    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!

  18. Evie Rebecca on January 19, 2022 at 8:57 am

    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!

  19. jwilson811 on June 3, 2022 at 4:11 pm

    Hi Pahla, did this workout today and it’s my longest workout to date, thanks it flew by.

  20. eliza parakkal on September 25, 2022 at 2:58 am

    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.

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy