Inspired by athlete Adam C

This episode is all about efficiency and explosiveness. You’ll move between controlled threshold efforts and fast-twitch breakaway surges designed to improve stamina, speed, and your ability to recover quickly.

We’ll kick things off with a 10-minute warm-up and striders, then move into two rounds of this energizing set:

* 90 seconds at threshold

* 30 seconds breakaway pace

* 30 seconds jog or walk

* 3 x 30 seconds at breakaway pace with 45 sec recoveries

* 2 minutes back at threshold

* 5 minutes easy jog

* Then… we repeat 🔁

Learn how threshold should feel, how to hit breakaway pace without redlining, and why heart rate recovery after short surges is one of the most powerful signs of endurance fitness.

🎙️ Whether you're training for a 5K, a marathon, or just chasing that sharp, efficient run form—we're building your engine from both ends.

Let’s run strong together. Hit play and let’s go!