Get ready to level up your speed, endurance, and mental focus with this 55-minute audio-guided interval run. Coach Alicia leads you through a purposeful progression: a 15-minute warm-up, five fast and controlled 30-second surges with jog recoveries, followed by ten strong 1-minute intervals at 5K effort with generous 2-minute jogs.

This workout is designed to sharpen your top-end speed, dial in your pacing control, and teach your body how to recover and respond. Expect powerful coaching cues, pacing guidance, and motivation that keeps you present and pushing — without burning out.

Whether you’re training for a race or just want to add variety to your weekly mileage, this session will leave you stronger, smarter, and hungry to repeat it.

Intensity: Moderate to High

Gear: Running shoes, open road or treadmill

Goal: Speed development, controlled effort, interval pacing