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 up

Whether 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.