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

Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.

https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max