Ready to feel fast, strong, and efficient? In today’s guided 30-minute run, Coach Alicia leads you through a spicy pyramid interval workout that builds speed, stamina, and mental grit. Whether you’re training for a race or just want to get faster, this session delivers.

💡 Along the way, you’ll learn what running economy really is (spoiler: it’s your body’s fuel efficiency) and how to improve it with smart cues, drills, and training strategies.

🏃‍♀️ Today’s Workout: “Spicy Pyramid Push”

* 5-min warm-up with striders

* Pyramid intervals (1-2-3-2-1 minutes) at 10K, 5K, and mile pace with 1-minute jog recoveries

* 5-7 min cool downTotal time: ~30 minutes

🎓 You’ll Learn:

* What running economy is and why it matters more than VO₂ max for most runners

* The top 5 ways to improve your running efficiency

* Coaching cues to help you stay strong and smooth at every pace

Ready to train smarter?Grab Coach Alicia’s 10K training plan designed for runners who want structure, strategy, and success on race day:👉 Download the 10K Plan Here

🎙️ Subscribe and follow for more guided runs, training tips, and coaching support to help you reach your next PR, one stride at a time.