In this 1-2-3-4 Pyramid Speed Run, we’ll alternate between effort levels to challenge your speed and endurance, while diving into the keys to becoming a successful, intuitive runner.

In this episode, we’ll cover:

• How to listen to your body and adjust your training accordingly
• Why the same run can feel different on different days—and how to embrace it
• Breaking down Rate of Perceived Exertion (RPE) and using it to guide your training
• How to modify a training program to fit your life and stay consistent during busy weeks
• When to shorten a run, skip a workout, or adjust your plan without guilt

This session includes a dynamic warm-up, cooldown, and clear effort level cues throughout to guide you through the pyramid workout. Whether you’re running, walking, or adapting for another cardio activity, you’ll be able to tailor this session to your fitness level.

If you enjoy this episode, be sure to check out The Intuitive Runner app for 100+ audio workouts, full running programs, strength and mobility sessions, and exclusive challenges.

For more information: www.theintuitiverunner.ca

Download the app directly here: https://the-intuitive-runner.fitterapp.app/

Follow me on Instagram: @the_intuitive_runner or on Facebook at The Intuitive Runner

All music in these audio sessions is licensed for use through Artlist.Download the app directly here or visit www.theintuitiverunner.ca. All music in this podcast is licensed through Artlist.

Lace up, press play, and let’s dive into the art of intuitive running while sharpening your speed and consistency!