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

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 racing and training   •   Motivation to stay strong when discomfort shows upWhether you’re training for a race or just want to feel faster and more confident, this run will teach you how to stay in control—and then surge when it counts.🎧 Lace up, press play, and learn how to change gears.