Ready to take your running to the next level? In this episode, Coach Alicia Phillips guides you through a 40-minute progression run designed to boost your endurance and sharpen your speed. We'll start with a gentle warm-up to get you moving, followed by a structured interval set that challenges your pace control and stamina. The main workout kicks off with 10 minutes at an easy, conversational pace before ramping up with 6 minutes at marathon pace, 4 minutes at 10K effort, and a final 2-minute push at your 5K pace. Each interval is followed by a 90-second recovery to keep you fresh for the next segment. After the hard work, we’ll finish with a cool-down to help you recover and reflect. Whether you're aiming for a personal best or just building strength, this progression run is the perfect way to challenge yourself and make progress.

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