25 Min Interval Run Learning to Change Gears (Spicy) #57

Podcast: Running workouts · alicia Phillips

Opublikowano: 2026-02-10

This 25 minute audio-coached run is all about effort contrast—learning how to move smoothly between “comfortably hard” and “very hard” without losing form or control. You’ll work through a ladder-style interval set where each round blends RPE 7 (semi-hard) with RPE 9 (very hard) efforts, followed by short, active recoveries. The balance shifts each interval, challenging your legs, lungs, and mindset in a powerful but approachable way. Perfect for treadmill or outdoor runners, this workout includes: • Clear RPE-based coaching • Treadmill + outdoor pace guidance • Education on why changing gears matters for ra...