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Running workouts · Jul 1, 2025 · 43 min

#32 Progression Run 40 min

In this episode, we’ll take you through a 40-minute progression run designed to challenge your endurance, pacing, and mental focus. The workout is structured as follows: • A 5-minute warm-up to get your body moving • 15 minutes in Zone 2 for steady aerobic development • 8 minutes just below your threshold pace • 4 minutes at threshold pace for controlled intensity • 2 minutes at your fastest effort to finish strong • A 5-minute cool-down to recover and reflect Coach Alicia Phillips provides guidance throughout, helping you find your rhythm, stay motivated, and push to your limits safely. This session is perfect for anyone looking to enhance their speed and stamina while learning how to pace effectively.

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In this episode, we’ll take you through a 40-minute progression run designed to challenge your endurance, pacing, and mental focus. The workout is structured as follows:

   •   A 5-minute warm-up to get your body moving

   •   15 minutes in Zone 2 for steady aerobic development

   •   8 minutes just below your threshold pace

   •   4 minutes at threshold pace for controlled intensity

   •   2 minutes at your fastest effort to finish strong

   •   A 5-minute cool-down to recover and reflect


Coach Alicia Phillips provides guidance throughout, helping you find your rhythm, stay motivated, and push to your limits safely. This session is perfect for anyone looking to enhance their speed and stamina while learning how to pace effectively.

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