In this 1-2-3-4 Pyramid Speed Run, we’ll alternate between effort levels to challenge your speed and endurance, while diving into the keys to becoming a successful, intuitive runner.

In this episode, we’ll cover:

• How to listen to your body and adjust your training accordingly
• Why the same run can feel different on different days—and how to embrace it
• Breaking down Rate of Perceived Exertion (RPE) and using it to guide your training
• How to modify a training program to fit your life and stay consistent during busy weeks
• When to shorten a run, skip a workout, or adjust your plan without guilt

This session includes a dynamic warm-up, cooldown, and clear effort level cues throughout to guide you through the pyramid workout. Whether you’re running, walking, or adapting for an ...