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Welcome to today's run 45 
minutes to sharpen your speed, 

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dial in your 10K pace, and leave
you feeling strong and 

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confident. 
I want you to take this first 

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minute to get your life 
together, check the 

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surroundings, double knot your 
shoelaces and put that smile on 

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your face. 
I'm your coach, Alicia, and 

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today's workout is all about 
finding that sweet spot. 

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Fast but sustainable. 
We're going to warm up. 

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We're going to hit some striders
to wake up your legs. 

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Then we're going to work through
race pace intervals that lock in

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your rhythm. 
We're going to finish feeling 

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ready to crush your next 10K or 
any race that asks you to hold 

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strong for miles or kilometers 
at a time. 

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Are you ready? 
OK, in five seconds we're going 

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to get into our 10 minute warm 
up in 321. 

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Go ahead and start your watch. 
10 minutes on the clock. 

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Easy running, conversational 
pace. 

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Maybe you are walking. 
This 10 minutes is for you to 

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warm up. 
You should be able to tell me 

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what you had for breakfast 
without gasping for air. 

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Use this time to settle in, 
check your posture and scan your

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body while your shoulder is 
relaxed. 

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Are your arms swinging 
naturally? 

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Are your eyes forward? 
Think tall and light. 

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Imagine the start line of your 
race just up ahead, but you're 

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holding back knowing the best is
yet to come. 

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Breathe, smile, blow in, smell 
the roses, blow out the candles.

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You got this, you guys. 
I'm so excited for this workout.

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But first, I want to dedicate 
this run to my dear friend and 

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athlete Lucia, who is in the 
middle of her half marathon 

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training block. 
She doesn't know this yet, but 

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she actually has this workout 
scheduled on her calendar next 

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week. 
And she's going to be so excited

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when I tell her that she gets to
listen to this run versus just 

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do it according to her watch. 
Fun thing about training with me

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is I get to chit chat with you 
regularly. 

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Anyways, let's take a look at 
the work ahead. 

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OK, so like I said, we are 
warming up right now. 

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We're going to do 4 striders 
just to kind of get that leg 

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turnover, really engage, make 
sure we're completely warmed up 

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and we got some zone for work. 
That 10K pace, that hard hard, 

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but it's not full on Sprint, 
obviously 4 minutes and two 

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minutes recovery. 
There's only four. 

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So I feel like as a mental state
you can do 4/4 is 4 is doable. 4

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is not 8, right? 
Smile, relax, breathe. 

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We're going to just take 11 
stake at it at a time. 

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Don't overthink this workout and
don't overstart. 

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A lot of feedback I've been 
getting is Yep, I started too 

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hot, I went in too hot and then 
I, I bonked, I failed, I slowed 

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down. 
We This is why we practice 

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right? 
But what does that 10K pace feel

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like? 
Well, it's comfortably hard. 

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Like I said, zone 4. 
So it's past that threshold, 

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right? 
At that threshold, I say you can

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keep this effort for 6.2 miles, 
10K, but you wouldn't want to 

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add much more. 
Your breathing will be quick but

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controlled, taking in short 
phrases, not full sentences. 

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Your heart rate, well, it's 
going to be at that upper 

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threshold zone again, not a 
Sprint, but we are working. 

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So it's right now just kind of 
enjoy the warm up, right? 

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Enjoy this moment, be excited, 
be relaxed, be calm. 

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Now, one thing that we can't 
necessarily control is our 

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terrain. 
So whether you are out on the 

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trails right now, you have some 
hilly terrain, maybe you, maybe 

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you are on the track, but 
leaning into what this feels 

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like. 
I care about that more than your

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specific paces because this is 
our reality. 

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It could be in the summer heat. 
Make sure you're feeling well 

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often and early. 
Never want to be doing this type

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of run fasted. 
And if you are, let's just slow 

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it back. 
Let's maybe not do this run 

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today, OK? 
I'm not going to encourage you 

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to fail. 
I want you to succeed now. 

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This workout will test you. 
Those two-minute jogging 

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recoveries are going to feel 
fast and not like enough work 

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that is also designed 
intentionally. 

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All right, it's going to fly by.
We are already halfway through 

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this warm up, kind of just 
settle in, start to lean into 

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the how the body's feeling. 
Are we feeling starting to feel 

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warmed up? 
Take a nice deep breath, exhale.

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There you go. 
I got you. 

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I'm right here with you. 
We're going to have a good time.

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We're going to feel real fast. 
We're going to be light on those

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feet. 
We're going to be intentional 

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today. 
My goal for you is that each 4 

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minute interval is consistent. 
OK, obviously with hills, with 

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terrain that could change 
slightly, but that heart rate is

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going to stay the same. 
Again, right now we're in just a

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nice conversational pace. 
Start tuning into your breath. 

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Deep, steady inhales through the
nose, easy exhales through the 

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mouth. 
We're about to shift gears soon.

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Those striders are on deck. 
We have 4 of them. 

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Again, if you are one of my 
athletes. 

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Or maybe you are thinking about 
training for a 10K or a half 

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marathon. 
Little teaser there. 

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This workout will be on that 
plan. 

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This is a great, great workout 
to really fine tune what that 

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race pace feels like. 
This is going to be harder than 

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obviously your marathon, half 
marathon pace, but that's what 

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makes you faster. 
That's what's going to make that

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half marathon a little bit 
easier, knowing you've done work

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harder and for longer. 
The half marathon pace is going 

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to feel like a breeze. 
Not that I just tease that I'm 

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creating a half marathon plan 
next. 

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Now I've kind of said it a few 
times, but here I am putting it 

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out there. 
It's coming, stay tuned. 

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Super pumped about it. 
But right now we're just 

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focusing on that warm up, 
staying nice and relaxed, 

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shoulders back. 
Our core is engaged. 

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Now when I talk about core being
engaged, what does that exactly 

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mean? 
If I was going to like punch you

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in the stomach, how would you 
react? 

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Right, You'd engage that core 
you tuck those hips under. 

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I remember when I first coming 
from a gymnastics background, I 

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was always in a anterior pelvic 
tilt, so tucking my hips under 

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it felt very unnatural. 
But once you get past that, 

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you'll never look back. 
I don't have any issues with low

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back pain. 
When I run, I feel stacked. 

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My shoulders are over my hips, 
over my knees, over my ankles. 

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That's where I want you. 
Light, tall and relaxed. 

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As if I was pulling a string on 
your head, lifting you up, 

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elevating you, making you feel 
like a feather. 

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We aren't bricks. 
Our legs are fresh. 

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We feel great. 
You guys are crushing it 7 1/2 

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minutes in on this 10 minute 
warm up. 

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Feel free to either stay 
jogging, don't try to go any 

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faster. 
If you are paying attention to 

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your heart rate, just kind of 
take a little peek at it. 

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Maybe we're in that zone 2, zone
1 heart rate. 

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I can fix that. 
The pace that you can zip your 

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lips up. 
But I always say, too, sometimes

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it's in that first 15 minutes of
your workout, it just feels. 

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Everything feels hard, whether 
you're walking, running, 

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jogging, It just feels hard. 
But suddenly, as we start to 

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warm up, as our joints become 
loose, as we get into our 

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rhythm, that tends to go away. 
Maybe that means taking a couple

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sips of water. 
Maybe that means walking for 30 

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seconds and just, OK, yeah, I 
got this. 

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That's what the warm up is for. 
Especially when I'm coaching 

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athletes, I don't really pay 
attention to their warm up 

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because it's so individual. 
It's not about the number. 

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It's not about the fact that 
they had to stop or walk or 

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pause or watch. 
I don't. 

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I really don't care because my 
goal is ultimately for you guys 

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to be warmed up. 
So with that, feel free to take 

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a few stretches here, slow it 
down, pick it up, do your thing.

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In one minute, we're going to 
take off into our first of four 

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32nd Striders. 
We're going to go 30 seconds on 

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45 seconds jogging recovery. 
That's really going to work. 

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That neuromuscular system. 
Fire up the legs, fire up the 

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body, fire up all the systems. 
We're actually going to try to 

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hit a couple faster paces than 
our 10K pace so we know what not

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to do in our run today. 
OK, breathe, breathe, breathe, 

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breathe. 
We've got this. 

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This is fun. 
Fastest fun. 32nd bursts are a 

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teaser. 
I love them. 

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Again, we are going to kind of 
gradually accelerate. 

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We're not just jumping into a 
full on Sprint in about 30 

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seconds. 
We're taking off. 

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Stay looking ahead, keep that 
smile on your face, make it look

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easy. 
And through the nose, out 

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through the knob. 
Nice drive you guys. 

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Our warm up is almost complete 
in 10 seconds. 

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We are taking off 30 seconds. 
Strider #1 in 321 begin, 30 

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seconds on. 
Let's go for it. 

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Picking up that pace, trying to 
hit that 10K pace right here. 

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OK, so accelerating for 30 
seconds. 

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You got this. 
Build speed. 

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Stay light on your feet, relax 
on your face. 

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You're halfway through this 
first Strider. 

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Enjoy this feeling. 
Hello legs, hello heart. 

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Let's go, let's go, let's go for
54321 and jog it out 45 seconds 

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here too. 
Just do that jog easy remind you

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striders are just those quick 
accelerations, but not an all 

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out Sprint. 
We're kind of hitting that 90% 

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mark at that halfway point. 
So again, holding that, then 

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easing off, smooth, quick 
turnover, non straining, still 

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got about 15 seconds truly 
recover here. 

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This next one, let's see if we 
can go a little bit faster, 

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maybe that 5K effort pace. 
All right, let's see it in 3/2. 

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One, let's go second one, think 
fast arms, quick feet, tall 

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posture. 
You're in it for 30 seconds. 

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Gradually turn those legs over, 
pick up those feet, drive those 

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knees, tuck those hips under. 
Breathe. 

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We should be hitting into that 
5K pace right now. 

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We're about halfway through 
looking good, you guys. 

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Shoulders down and back, driving
those elbows back, arms forward 

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or 4, 321 and recover 45 
seconds, 2 down to to go. 

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You're doing amazing. 
Don't think too far ahead. 

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Just focus on right here, right 
now. 

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Again, extension of the warm up.
We're not searching about. 

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We're not striving for 
perfection. 

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We're just waking the body up, 
getting the body ready for 

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what's to come. 
Yeah, yeah, yeah. 

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Keep it up in five seconds 
already. 

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Just like that, we're taking 
off. 

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First reader number 3321, Let's 
go #3 come on, focus. 

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Quiet, efficient foot stripes. 
We're not slamming the ground. 

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Our toes are going forward. 
Our knees are driving forward. 

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We feel fast again, just kind of
hitting into that zone 4, maybe 

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zone 590% effort. 
Yes, yes, yes. 

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Amazing work, you guys, you're 
almost there. 

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Breathe in through it, out 
through the nose. 

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Keep working, keep working. 
Last 10, nice job. 

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Nice job all the way through 
45432 and jog it out. 

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OK, relax, breathe in through 
the nose, out through the mouth.

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We have one final strider to go.
Enjoy this next 30 seconds 

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before we lean into our main set
again. 

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Our main set being 4 minutes on 
2 minutes recovery. 4 minutes 

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on, 2 minutes recovery, 15 
seconds. 

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We are taking off for that final
strider now. 

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If you want to go into a mile 
pace, go for it. 

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Otherwise, let's just kind of 
sing. 

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Stick back with that 10K5K pace.
So don't want to overcook you 

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this early on in 321. 
Let's work. 

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Feel a snap of your stride, 
float it down. 

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Your core is engaged. 
Yes, yes, yes. 

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Already just like that. 
We are halfway done. 15 seconds 

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to go finding speed, feeling the
life in your body, grateful for 

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what you have in 321 pulls back.
OK, this is I actually just want

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you to walk. 
This is your 45 seconds to take 

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a little sip of water. 
Maybe you pop in a little gel, a

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little electrolyte, a little bit
of carb, nothing. 

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Make sure it's liquid and 
simple. 

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Don't want you having any 
stomach issues. 

226
00:15:43,440 --> 00:15:46,280
Or maybe it's just some good 
electrolytes in your drink, in 

227
00:15:46,280 --> 00:15:48,320
your hydration, a little extra 
salt. 

228
00:15:49,160 --> 00:15:52,040
Wipe that sweat, put that, keep 
that smile on your face. 

229
00:15:52,720 --> 00:15:58,880
Yes, yes, yes. 
Feeling good, feeling great, 

230
00:16:03,200 --> 00:16:09,400
breathing, recovering, getting 
our mind right. 4 minutes on, 2 

231
00:16:09,400 --> 00:16:17,960
minutes recovery. 
Four times through we got this. 

232
00:16:18,320 --> 00:16:30,600
We got this in 15 seconds. 
We are taking off again. 4 

233
00:16:30,600 --> 00:16:39,320
minutes on, 2 minutes to 
recover, 4 minutes on, 2 minutes

234
00:16:39,320 --> 00:16:43,080
to recover. 
It's going to feel so good. 

235
00:16:43,080 --> 00:16:45,600
It's going to feel so good. 10 
seconds. 

236
00:16:50,520 --> 00:16:52,520
Keep that mind right? 
You've done those paces, you've 

237
00:16:52,520 --> 00:16:57,160
done faster today, but I want 
you to settle in 321. 

238
00:16:57,160 --> 00:17:03,840
Here we go. 4 minutes on, settle
into that zone for 10K pace. 

239
00:17:06,720 --> 00:17:11,960
Breathe again. 
This should feel comfortably 

240
00:17:11,960 --> 00:17:18,839
hard, but a pace that you could 
hold for a 10K but you wouldn't 

241
00:17:18,839 --> 00:17:21,920
want to add much more. 
Your breathing is going to be 

242
00:17:21,920 --> 00:17:28,280
quick but controlled. 
I want you to think of this as 

243
00:17:28,280 --> 00:17:32,880
the start of your 10K race. 
I want you to imagine you're 

244
00:17:32,880 --> 00:17:36,560
weaving through the crowd. 
It's settling into your lane, 

245
00:17:36,960 --> 00:17:40,240
resisting the urge to go out too
fast. 

246
00:17:40,680 --> 00:17:44,480
You are in control. 
Just focusing on finding rhythm.

247
00:17:47,480 --> 00:17:49,440
Yeah, yeah, yeah. 
Just like that. 

248
00:17:49,440 --> 00:17:54,160
You guys, we are almost to that 
one minute mark. 3 minutes to go

249
00:17:57,680 --> 00:18:00,920
find your footsteps. 
This is why we warm up. 

250
00:18:01,720 --> 00:18:03,720
This is why we show up. 
This is why we train 

251
00:18:03,720 --> 00:18:07,600
consistently, right? 
New day. 

252
00:18:09,560 --> 00:18:17,280
You're feeling amazing. 
Got this Smooth, strong and 

253
00:18:17,280 --> 00:18:28,230
confident. 
Come on, keep breathing. 

254
00:18:28,790 --> 00:18:33,670
Keep focusing on one foot in 
front of next. 

255
00:18:35,440 --> 00:18:39,640
Again, looking at zone 4, I keep
saying zone 4, zone 4. 

256
00:18:39,640 --> 00:18:42,680
What is zone four? 
Well, when we talk about a 5 

257
00:18:42,680 --> 00:18:46,520
zone 5 zone training chart, Zone
1 again is that very easy 

258
00:18:46,520 --> 00:18:49,320
recovery pace. 
Zone 2 is our easy 

259
00:18:49,320 --> 00:18:51,560
conversational that's like our 
warm up pace. 

260
00:18:52,160 --> 00:18:55,600
Zone 3 is kind of more of that 
moderate marathon pace. 

261
00:18:57,200 --> 00:19:01,680
Zone 4 is hard thresh, tape 
threshold, lactate threshold 

262
00:19:01,680 --> 00:19:04,400
pace. 
This is that typically your 10K 

263
00:19:04,400 --> 00:19:09,240
pace tends to land. 
And then zone 5 is VO2 Max 5K 

264
00:19:09,240 --> 00:19:11,400
pace. 
This is really hard. 

265
00:19:11,400 --> 00:19:13,720
OK, we're staying out of zone 5 
today. 

266
00:19:13,720 --> 00:19:17,600
You're welcome. 
All right, you guys, you're 

267
00:19:17,600 --> 00:19:21,040
crushing it. 
We're almost to that 2 1/2 

268
00:19:21,040 --> 00:19:23,920
minute mark. 
I almost said halfway, but we're

269
00:19:23,920 --> 00:19:25,720
only here for 4 minutes, not 
five. 

270
00:19:26,080 --> 00:19:32,840
You're welcome. 
We're right near that lactic 

271
00:19:32,840 --> 00:19:35,480
threshold, though, so it's a 
fine line depending on your 

272
00:19:35,480 --> 00:19:39,680
terrain, depending on how your 
body's feeling. 

273
00:19:40,200 --> 00:19:42,800
All right, That's why there's, 
again, a range. 

274
00:19:42,800 --> 00:19:45,480
It's not a specific number. 
It's a range. 

275
00:19:45,480 --> 00:19:46,960
It's a feeling. 
OK. 

276
00:19:46,960 --> 00:19:50,280
Your breathing is fast. 
You can only speak in short 

277
00:19:50,280 --> 00:19:53,640
sentences. 
Your legs will accumulate 

278
00:19:53,640 --> 00:19:58,600
fatigue if you go longer than a 
10K, right? 

279
00:19:58,960 --> 00:20:00,400
But right now you're good, 
you're good. 

280
00:20:00,400 --> 00:20:02,520
This is the first interval I 
like feel good. 

281
00:20:02,520 --> 00:20:06,360
We have less than a minute to go
before we go into that 2 minute 

282
00:20:06,880 --> 00:20:11,600
jogging recovery on a pace RPE 
guide. 

283
00:20:11,600 --> 00:20:14,560
Again, this is about a 7 to 8 
out of 10. 

284
00:20:16,120 --> 00:20:18,760
Our heart rate. 
We're cooking, we are working. 

285
00:20:18,840 --> 00:20:23,040
This is uncomfortable. 
If you can say a full sentence 

286
00:20:23,040 --> 00:20:26,000
like what you had for breakfast 
this morning, you need to pick 

287
00:20:26,000 --> 00:20:28,920
up that pace. 
You need to turn on those legs 

288
00:20:28,920 --> 00:20:32,440
over a little bit more. 
You need to dig a little deeper.

289
00:20:33,760 --> 00:20:41,160
25 seconds to go. 
You got this all the way 

290
00:20:41,160 --> 00:20:42,160
through. 
Don't slow up. 

291
00:20:42,160 --> 00:20:43,840
Don't go faster right now. 
Just stay in. 

292
00:20:43,840 --> 00:20:50,120
At last 15. 
Yeah, yeah, yeah. 

293
00:20:52,080 --> 00:21:01,040
Last 5432, one awesome job you 
guys, 2 minutes recovery, one 

294
00:21:01,040 --> 00:21:06,160
down, 3 to go. 
I don't care what this pace is 

295
00:21:06,160 --> 00:21:07,640
right now, but I don't want you 
walking. 

296
00:21:07,640 --> 00:21:11,000
I do want you to stay in a jog 
with kind of working to flush 

297
00:21:11,600 --> 00:21:15,320
lactic acid out, flush anything 
out, but keep that motion 

298
00:21:15,520 --> 00:21:19,320
blowing, OK? 
Don't be heavy on the legs, nice

299
00:21:19,320 --> 00:21:24,640
smooth foot strap foot step 
still and just trust your body. 

300
00:21:24,640 --> 00:21:26,480
Trust that you are going to 
recover. 

301
00:21:29,280 --> 00:21:35,000
Yes, Lisha, I'm talking to you. 
You will recover in through the 

302
00:21:35,000 --> 00:21:40,520
nose, out through the mouth, in 
through the nose, out through 

303
00:21:40,520 --> 00:21:42,000
the mouth. 
Yes, yes, yes. 

304
00:21:46,080 --> 00:21:49,640
So now we just rinse and repeat.
What did we do? 

305
00:21:49,640 --> 00:21:53,120
Well, what can we improve on? 
Keep that. 

306
00:21:53,280 --> 00:21:56,040
Keep those eyes focusing 
forward. 

307
00:21:56,960 --> 00:21:58,480
Find your beat, find your 
rhythm. 

308
00:22:00,760 --> 00:22:06,720
In one minute, we are taking off
for round #2 so if you're in the

309
00:22:06,720 --> 00:22:10,520
race, you're in a 10K, think 
about how that first mile, 

310
00:22:11,040 --> 00:22:14,480
seeing that first mile marker, 
seeing those, that first 2K 

311
00:22:18,280 --> 00:22:23,320
versus that finish line, right? 
We're in that sweet spot. 

312
00:22:23,320 --> 00:22:27,360
We're working, you know you can 
do this, but this is hard. 

313
00:22:28,080 --> 00:22:40,000
In 30 seconds we're going to 
take off, breathing relaxed, 

314
00:22:47,200 --> 00:22:53,200
join the music. 
In 10 seconds, we're on to #2 in

315
00:22:53,200 --> 00:22:58,560
five, 4321. 
Awesome job. 

316
00:22:58,560 --> 00:23:02,680
Let's do it. 
Back into zone 4. 

317
00:23:04,840 --> 00:23:07,040
I want you to imagine your 
imaginary race. 

318
00:23:07,040 --> 00:23:09,760
You're still strong, you're 
still locked in. 

319
00:23:09,760 --> 00:23:11,680
You feel this. 
You are confident, you're 

320
00:23:11,680 --> 00:23:15,840
strong, you are capable. 
Your arms are driving, elbows 

321
00:23:15,840 --> 00:23:21,000
are close to your body. 
If you can say more than a few 

322
00:23:21,000 --> 00:23:23,560
words, you're going to easy 
adjust. 

323
00:23:24,640 --> 00:23:28,400
Maybe if you're climbing down a 
big hill right now, climbing 

324
00:23:28,400 --> 00:23:32,120
down, climbing up a big hill, 
you need to drop back that pace 

325
00:23:32,120 --> 00:23:34,120
a little bit. 
Lean into this effort. 

326
00:23:34,120 --> 00:23:38,720
A7 out of eight out of 10. 
Now if you're going downhill, 

327
00:23:39,560 --> 00:23:43,320
let's go a little faster. 
Let's work smarter. 

328
00:23:44,320 --> 00:23:47,520
Let's drive. 
Stay efficient. 

329
00:23:47,680 --> 00:23:53,680
Light feet, Quick turnover. 
In through the nose, out through

330
00:23:53,680 --> 00:23:55,360
the mouth. 
Yes, you can. 

331
00:23:58,000 --> 00:24:01,400
In my opinion, one minute down, 
3 minutes to go. 

332
00:24:01,400 --> 00:24:02,840
This is a mental game. 
Right here. 

333
00:24:04,920 --> 00:24:07,120
Laugh it through. 
Keep smiling through it. 

334
00:24:07,520 --> 00:24:09,200
Left foot, right this. 
Come on. 

335
00:24:09,200 --> 00:24:12,440
This is a beast. 
This is a beast of a workout. 4 

336
00:24:12,440 --> 00:24:16,120
minutes is a very uncomfortable 
time. 

337
00:24:17,280 --> 00:24:19,520
I'd rather do 30 seconds. 45 
seconds. 

338
00:24:19,520 --> 00:24:22,800
One minute. 2 minute, then. 
Or even then. 

339
00:24:22,800 --> 00:24:24,760
Let's go. 5 minutes. 7 minutes. 
8 minutes. 

340
00:24:24,760 --> 00:24:28,120
But 4 minutes is a tease. 
She's a beast. 

341
00:24:31,640 --> 00:24:38,120
But you are stronger. 
Smart, tall, light, engaging 

342
00:24:38,120 --> 00:24:40,320
that core. 
Breathe through this. 

343
00:24:41,440 --> 00:24:44,600
Dig deep, dig consistent. 
You got this. 

344
00:24:46,640 --> 00:24:48,200
Get it. 
Get it, get it, get it. 

345
00:24:48,680 --> 00:24:53,800
Come on. 
I'm right here with you just 

346
00:24:53,800 --> 00:24:55,360
like that. 
You guys, we are halfway through

347
00:24:55,360 --> 00:24:57,760
this. 2 minutes down, 2 minutes 
to go. 

348
00:24:58,040 --> 00:25:04,120
Keep crushing it. 
The recovery is right around the

349
00:25:04,120 --> 00:25:10,920
corner. 
This is the mental game. 

350
00:25:11,160 --> 00:25:14,680
This is where we start to 
question our life decisions. 

351
00:25:14,800 --> 00:25:21,360
Why am I doing this to myself? 
Right in a real 10K, this is 

352
00:25:21,360 --> 00:25:25,640
where the field spreads out. 
OK, You're holding your grun. 

353
00:25:25,640 --> 00:25:27,800
You're not slowing. 
Your eyes are on the runners 

354
00:25:27,800 --> 00:25:30,560
ahead, reeling them in one by 
one. 

355
00:25:30,560 --> 00:25:35,920
Get closer. 
Yes, yes, now we're talking. 

356
00:25:37,240 --> 00:25:45,760
Got this. 
Staying relaxed, fluttering 

357
00:25:45,760 --> 00:25:48,720
those lips, relaxing the 
shoulders. 

358
00:25:51,400 --> 00:25:53,080
You could go faster, but I'm 
not. 

359
00:25:53,160 --> 00:25:57,520
I don't want you going faster. 
I want you to hold the line and 

360
00:25:57,520 --> 00:25:59,720
through the nose. 3 minutes 
down. 

361
00:25:59,720 --> 00:26:01,600
Final minute. 
You can do anything for 60 

362
00:26:01,600 --> 00:26:03,640
seconds, right? 
This is it. 

363
00:26:03,640 --> 00:26:05,400
That recovery is just around the
corner. 

364
00:26:08,680 --> 00:26:12,480
Shoulders back, arms pumping. 
Every step is pulling you closer

365
00:26:12,600 --> 00:26:14,960
to the finish. 45 seconds. 
Let's go. 

366
00:26:15,520 --> 00:26:17,360
Yeah, yeah, yeah, yeah, yeah. 
Come on. 

367
00:26:19,000 --> 00:26:25,520
Oh, the 10K pace feeling. 
I know upper threshold. 

368
00:26:26,400 --> 00:26:29,360
This is not a Sprint, but it's 
definitely work. 

369
00:26:31,000 --> 00:26:32,920
Less than 30 seconds to go. 
Come on. 

370
00:26:32,920 --> 00:26:36,440
That 2 minute recovery is going 
to feel so good. 

371
00:26:41,200 --> 00:26:48,960
Come on, 15 seconds to go. 
Left foot, right foot, left 

372
00:26:48,960 --> 00:26:51,160
foot, right foot, left foot, 
right foot. 

373
00:26:51,160 --> 00:27:02,000
Hips touch. 543212 minutes to 
recover you guys. 2 intervals 

374
00:27:02,080 --> 00:27:08,000
down, two to go before we cool 
it down. 

375
00:27:08,000 --> 00:27:13,080
You got this guys. 
Enjoy, enjoy this. 

376
00:27:13,760 --> 00:27:17,920
Take it in. 
Just remind yourself why you 

377
00:27:17,920 --> 00:27:21,800
train. 
You train because you are 

378
00:27:21,920 --> 00:27:25,960
strong. 
You train because you want to be

379
00:27:25,960 --> 00:27:35,040
better than you were yesterday. 
You train because maybe 5 weeks 

380
00:27:35,040 --> 00:27:39,920
ago you're hitting paces now 
that you thought were impossible

381
00:27:39,920 --> 00:27:42,840
or that you would never be able 
to hold for a 60 seconds, let 

382
00:27:42,840 --> 00:27:47,920
alone for a minute. 
One of the best parts of 

383
00:27:48,040 --> 00:27:53,440
coaching is seeing those aha 
moments, reading the comments 

384
00:27:54,880 --> 00:28:01,680
from each episode, finding the 
wins, seeing you guys enjoy your

385
00:28:01,680 --> 00:28:04,440
suffering as much as I do. 
Maybe that's what we really lean

386
00:28:04,440 --> 00:28:10,920
into, right? 
Or just being able to be a voice

387
00:28:11,680 --> 00:28:16,840
when you want to cry, you want 
to escape, you want to walk, you

388
00:28:16,840 --> 00:28:21,120
want to Sprint. 
But right now you're smiling 

389
00:28:21,160 --> 00:28:26,440
because of your lives and you're
healthy and you're amazing. 

390
00:28:31,440 --> 00:28:39,640
In about 30 seconds, we are 
going out to #3 yes, lean back 

391
00:28:39,640 --> 00:28:42,760
into that feeling. 
This one's going to be again. 

392
00:28:43,360 --> 00:28:49,920
You might not feel fully 
recovered, but you are able. 10 

393
00:28:49,960 --> 00:28:53,880
seconds, we take off. 
You got this all day long. 

394
00:28:56,920 --> 00:29:03,320
Are you ready? 
321, let's work zone 4 number 

395
00:29:03,320 --> 00:29:07,080
3-4 minutes on the clock. 
Let's get stronger today. 

396
00:29:09,720 --> 00:29:16,240
Let's crush this 10K pace. 
Let's not go out too hard too 

397
00:29:16,240 --> 00:29:20,480
early. 
Truly lean into this rhythm. 

398
00:29:26,020 --> 00:29:32,660
Smile. 
Your legs feel snappy, your 

399
00:29:32,660 --> 00:29:38,860
breathing is steady. 
You're smooth, strong and 

400
00:29:38,860 --> 00:29:41,660
confident. 
You're not slowing. 

401
00:29:41,820 --> 00:29:47,320
You're the eyes on the prize. 
It's like you can almost see the

402
00:29:47,320 --> 00:29:52,920
finish line ahead, right? 
Yeah, we are past that halfway 

403
00:29:52,920 --> 00:29:55,640
point. 
So if you have if you're doing 

404
00:29:55,640 --> 00:30:01,840
it out and back, find a a nice 
long U-turn to turn around so 

405
00:30:01,840 --> 00:30:04,520
you don't have to slow down. 
Keep crushing it. 

406
00:30:04,520 --> 00:30:07,440
You guys keep leaning into this 
feeling. 

407
00:30:08,720 --> 00:30:18,040
Yes, you can. 
Keep being amazing, Review. 

408
00:30:21,160 --> 00:30:26,480
Keep running. 
Yes, bastard. 

409
00:30:27,760 --> 00:30:31,120
Woo. 
I love you. 

410
00:30:31,400 --> 00:30:34,840
You're amazing. 
You're strong, you're capable. 

411
00:30:37,520 --> 00:30:41,440
Focus on the positive. 
Let that junk go. 

412
00:30:41,440 --> 00:30:48,320
Get it out of your head. 
Negative energy is never, never 

413
00:30:48,320 --> 00:30:51,640
a place to stick around. 
Got to go, let it out, sweat it 

414
00:30:51,640 --> 00:30:55,720
out, spit it out, scream it out,
whatever you got to do, right? 

415
00:30:57,600 --> 00:31:03,160
I know in 15 minutes, less than 
that, right, you're going to be 

416
00:31:03,160 --> 00:31:09,440
feeling like a new person, 
alive, stronger, ready to take 

417
00:31:09,440 --> 00:31:14,680
on the world. 
Oh, way over that halfway point 

418
00:31:14,760 --> 00:31:17,960
now less than two minutes to go.
Keep crushing it. 

419
00:31:19,480 --> 00:31:25,440
All right, Feeling good. 
Let's not feel. 

420
00:31:25,440 --> 00:31:28,160
It's not always crazy. 
Now pull it back a little bit. 

421
00:31:28,440 --> 00:31:34,240
Hang on to that feeling. 
Not that I want you to close 

422
00:31:34,240 --> 00:31:37,040
your eyes, but this is I want 
you to really lean into this 

423
00:31:37,200 --> 00:31:47,480
feeling, this pace of threshold 
of zone 4, of 10K, pace of 

424
00:31:47,480 --> 00:31:57,920
discomfort, staying 
uncomfortable for just one more 

425
00:31:57,920 --> 00:32:00,400
minute. 
Don't focus on your watch. 

426
00:32:02,160 --> 00:32:05,280
Heal your heart rate. 
I know you feel it probably 

427
00:32:05,720 --> 00:32:07,440
pounding out of your chest right
now. 

428
00:32:09,160 --> 00:32:16,600
Come on 45 seconds of work 
before we recover. 

429
00:32:17,240 --> 00:32:20,560
You got this, this. 
I feel like this 4 minute block 

430
00:32:20,560 --> 00:32:22,520
went by way faster than the 
other two. 

431
00:32:22,880 --> 00:32:27,400
No, maybe it's just me. 
I'm like wait, is this actually 

432
00:32:27,400 --> 00:32:31,960
correct on my watch? 
Don't think, just do 30 seconds 

433
00:32:31,960 --> 00:32:32,960
to go. 
Come on. 

434
00:32:33,640 --> 00:32:37,600
Yes yes, yes, yes, yes. 
I'm like squeezing my fingers. 

435
00:32:37,600 --> 00:32:41,320
I'm trying forcing myself to 
relax because I'm just so 

436
00:32:41,320 --> 00:32:46,440
excited for you because you're 
crushing it in 15 seconds. 

437
00:32:46,600 --> 00:32:51,840
We jog, we recover, we breathe, 
but right now we are working. 

438
00:32:52,680 --> 00:33:05,360
We are not letting up Heck no. 
For 543212 minutes, yes, Woo 

439
00:33:05,360 --> 00:33:09,880
Hoo, that was amazing. 
And in my opinion, I would say 

440
00:33:09,880 --> 00:33:14,880
that was the hardest interval 
because it's #3 you're like, oh 

441
00:33:14,880 --> 00:33:17,280
gosh. 
But now you're into the last 

442
00:33:17,280 --> 00:33:18,520
one. 
You can do anything. 

443
00:33:18,640 --> 00:33:20,400
You can do anything when it's 
the last one. 

444
00:33:21,400 --> 00:33:24,760
But this is me saying let's 
let's do three more and skip the

445
00:33:24,760 --> 00:33:27,720
last two. 
Because whenever you say there's

446
00:33:27,720 --> 00:33:31,640
just one more, let's do the one 
more, that's when we get injured

447
00:33:31,640 --> 00:33:33,160
or hurt or something bad 
happens. 

448
00:33:33,160 --> 00:33:38,920
So we're going to do three more 
and skip the last two, AKA we're

449
00:33:38,920 --> 00:33:43,880
going to do that 4th interval. 
You guys are like I'm confusing 

450
00:33:43,880 --> 00:33:49,480
you. 
That cooldown is next. 

451
00:33:49,480 --> 00:33:54,640
Let me just say that we got the 
cool down to look forward to and

452
00:33:54,920 --> 00:33:59,720
it's going to feel so good. 
Right now we are just enjoying 

453
00:33:59,720 --> 00:34:03,920
this 2 minute recovery. 
We are one minute in one minute 

454
00:34:03,920 --> 00:34:11,080
to go 1 more. 
Chance to prove ourselves right.

455
00:34:11,600 --> 00:34:16,760
Prove that we are capable, prove
that anything is possible when 

456
00:34:16,760 --> 00:34:23,480
we put our mind to it. 
You are possible. 

457
00:34:26,960 --> 00:34:30,719
You can do hard things in 30 
seconds. 

458
00:34:31,080 --> 00:34:43,400
Get your mind right. 4 minutes 
of work to go, that is nothing 

459
00:34:43,400 --> 00:34:47,199
in the grand scheme of things. 
15 seconds we're taking off. 

460
00:34:48,800 --> 00:34:52,080
We've mastered this pace, we 
know exactly what it feels, we 

461
00:34:52,080 --> 00:35:01,200
know where to go. 
Let's get there in 543214 

462
00:35:01,200 --> 00:35:04,400
minutes on the clock. 
Let's work with a smile on our 

463
00:35:04,400 --> 00:35:09,400
face. 
Light, tall and relaxed. 

464
00:35:11,480 --> 00:35:13,320
You feel different, you feel 
stronger. 

465
00:35:15,000 --> 00:35:18,800
Breathe into this discomfort in 
through the nose, out through 

466
00:35:18,800 --> 00:35:22,760
the mouth. 
Hips are tucked under using your

467
00:35:22,760 --> 00:35:24,720
body. 
We talked about running economy 

468
00:35:24,720 --> 00:35:30,520
last week. 
To be more efficient, engage 

469
00:35:30,520 --> 00:35:32,840
those glutes driving those 
knees. 

470
00:35:34,200 --> 00:35:35,840
Your body is meant made for 
this. 

471
00:35:42,560 --> 00:35:45,320
Think about how good this 
recovery is going to be, how 

472
00:35:45,320 --> 00:35:48,320
good this cooldown is going to 
be, how strong you're going to 

473
00:35:48,320 --> 00:35:55,200
feel when this is over. 
Don't focus on anything but 

474
00:35:55,200 --> 00:36:02,840
what's on the road ahead. 
One minute down. 

475
00:36:02,840 --> 00:36:07,720
I'm so sorry to have to tell you
that, but you're crushing it. 

476
00:36:08,080 --> 00:36:12,280
Keep leaning into this. 
Keep breathing. 

477
00:36:17,920 --> 00:36:22,040
If that heart rate is going up, 
that makes sense. 

478
00:36:22,160 --> 00:36:25,640
We're at the end of the workout.
Dehydration is kicking in our 

479
00:36:25,640 --> 00:36:29,080
bodies trying to cool down 
faster than we are allowing it. 

480
00:36:29,920 --> 00:36:36,480
I know, but keep hanging out in 
that 7 to 8 out of 10 feeling. 

481
00:36:39,640 --> 00:36:43,920
Try not to fade. 
Stay in the state, stay in the 

482
00:36:43,920 --> 00:36:49,360
fight. 
Remind yourself while why you 

483
00:36:49,360 --> 00:37:00,000
love running, keep crushing it. 
Keep leaning into this pace. 

484
00:37:00,280 --> 00:37:06,840
Keep focusing on your execution.
You can do anything. 

485
00:37:15,000 --> 00:37:22,600
I think so much about race day 
and the efforts that we put in, 

486
00:37:23,240 --> 00:37:28,200
and there's no way I could hold 
this pace again for a 10K, 

487
00:37:28,200 --> 00:37:34,440
right? 
You would be surprised if you've

488
00:37:34,480 --> 00:37:38,160
been journaling or keeping track
of your runs and your workouts. 

489
00:37:38,720 --> 00:37:41,120
When was the last time you were 
able to hit this pace? 

490
00:37:41,360 --> 00:37:43,840
How consistent has your training
been? 

491
00:37:45,760 --> 00:37:50,640
We're so quick to just keep it 
easy or do the opposite, just do

492
00:37:50,640 --> 00:37:54,280
hard runs all the time, but 
we're not seeing changes. 

493
00:37:56,360 --> 00:38:00,280
Let's start training smarter. 
Let's start running with 

494
00:38:00,280 --> 00:38:08,400
intention, because in less than 
one minute this is over and we 

495
00:38:08,400 --> 00:38:15,360
recover that final push, that 
last mile, that last kilometer. 

496
00:38:15,880 --> 00:38:18,600
You are tired, but you can see 
the finish. 

497
00:38:18,640 --> 00:38:20,960
Your shoulders are back, your 
arms are driving. 

498
00:38:21,280 --> 00:38:24,720
Every step is bringing you 
closer to the finish. 

499
00:38:28,120 --> 00:38:32,240
I know you can do this. 
I know you are capable. 

500
00:38:32,640 --> 00:38:43,320
In 30 seconds, we pull back. 
In 20 seconds, we ease up. 

501
00:38:45,800 --> 00:38:48,840
But don't stop. 
Now lean into this feeling. 

502
00:38:49,160 --> 00:38:52,040
Put your whole body into it. 
In 10 seconds. 

503
00:38:52,520 --> 00:38:58,560
Come on, let's work. 
Whoo, this is where I'm really 

504
00:38:58,560 --> 00:39:06,320
going to challenge you in 321. 
Jog that cooldown. 2 minutes, 2 

505
00:39:06,320 --> 00:39:08,600
minutes. 
I want you to stay in that slog.

506
00:39:08,600 --> 00:39:11,160
Stay in that jog. 
Maybe I'll give you 30 seconds, 

507
00:39:11,160 --> 00:39:13,640
but I still want you to pull 
back. 

508
00:39:14,440 --> 00:39:16,560
We're still in the fight, We're 
still working. 

509
00:39:17,960 --> 00:39:27,960
Mind over matter. 
Yes, yes, you can find recovery 

510
00:39:27,960 --> 00:39:31,880
in the discomfort. 
One of the number one things I 

511
00:39:31,880 --> 00:39:37,720
see when I'm coaching, live in 
person, coach athletes, is they 

512
00:39:37,720 --> 00:39:43,640
want to walk. 
These recoveries don't do it. 

513
00:39:45,640 --> 00:39:48,840
Stay in that pace. 
Stay in that feeling. 

514
00:39:52,280 --> 00:39:54,040
Find that your heart rate is 
coming down. 

515
00:39:54,040 --> 00:39:58,000
Find that you're recovering. 
Now See, you just taught your 

516
00:39:58,000 --> 00:40:05,600
body and your mind exactly what 
zone 4, what 10K pace feels 

517
00:40:05,600 --> 00:40:09,640
like, what zone 2, what recovery
pace feels like. 

518
00:40:12,320 --> 00:40:16,240
So that way, the next time you 
race, you'll know when you're in

519
00:40:16,240 --> 00:40:19,680
your sweet spot and you'll have 
the confidence to hold it. 

520
00:40:21,040 --> 00:40:23,760
I know. 
Getting, I'm getting deep on you

521
00:40:23,760 --> 00:40:28,880
guys, 30 seconds. 
You guys can do whatever you 

522
00:40:28,880 --> 00:40:30,960
want. 
You can walk, you can stay in 

523
00:40:30,960 --> 00:40:33,200
this jog. 
We're going to officially go 

524
00:40:33,200 --> 00:40:37,800
into our six minute cooldown. 
But I just want to say how 

525
00:40:37,800 --> 00:40:43,800
freaking proud of I am of you. 
You locked in on your 10K pace, 

526
00:40:43,800 --> 00:40:49,040
You built control, you 
strengthen that 10K effort. 

527
00:40:51,160 --> 00:40:55,480
You had a breakthrough today. 
I want you to save this workout 

528
00:40:55,480 --> 00:40:59,600
and revisit it in a few weeks 
and just you'll be amazed at how

529
00:40:59,600 --> 00:41:08,680
much stronger Zone 4 feels. 
I can't wait to hear back on how

530
00:41:09,560 --> 00:41:13,400
what your paces were, what your 
heart rates were able to hold, 

531
00:41:14,560 --> 00:41:17,840
and how much you hated this 4 
minute block. 

532
00:41:21,040 --> 00:41:24,080
You're welcome. 
All right, you guys feel free to

533
00:41:24,080 --> 00:41:28,200
walk this time out. 
Let's truly bring down the heart

534
00:41:28,200 --> 00:41:33,800
rate, bring ourselves back to 
reality and take this time to 

535
00:41:33,800 --> 00:41:36,800
cool it down. 
OK, You haven't been sipping 

536
00:41:36,800 --> 00:41:41,080
water electrolytes. 
Now is that time to do that. 

537
00:41:42,840 --> 00:41:47,560
We that was spicy, but I always 
like have in my head that like 

538
00:41:47,560 --> 00:41:51,520
whenever a workout is under an 
hour, I'm like, OK, it's not 

539
00:41:51,520 --> 00:41:54,520
that bad, right? 
And the reality is we did what, 

540
00:41:54,520 --> 00:42:01,720
481216 minutes of true work? 
Come on, come on. 

541
00:42:02,440 --> 00:42:06,680
What if I did like a 16 minute 
zone 4 effort just made you up. 

542
00:42:06,680 --> 00:42:09,280
We're going to run for 16 
minutes at the same pace. 

543
00:42:09,960 --> 00:42:13,920
You guys would probably say 
skip, delete, unfollow. 

544
00:42:16,080 --> 00:42:17,600
Stay tuned. 
No, I'm just kidding. 

545
00:42:19,320 --> 00:42:24,520
All right, with that still, 
let's not focus on that. 

546
00:42:25,080 --> 00:42:28,080
Let's just enjoy what we did 
here and now. 

547
00:42:28,920 --> 00:42:33,000
If you have any races on the 
calendar, please reach out. 

548
00:42:33,000 --> 00:42:35,040
I want to know when they are. 
I want to know which ones you're

549
00:42:35,120 --> 00:42:41,440
doing and if you do have 1/2 
marathon maybe on deck. 

550
00:42:42,200 --> 00:42:48,520
A 10K race tune up is the one of
the perfect races to put on your

551
00:42:48,520 --> 00:42:53,520
plan about four to five weeks 
before your A race. 

552
00:42:54,240 --> 00:42:56,120
I do the same with my marathon 
athletes. 

553
00:42:56,120 --> 00:42:59,960
I throw in 1/2 marathon about 5 
or 6 weeks before their 

554
00:42:59,960 --> 00:43:06,520
marathon. 
Same goes with the 5K race right

555
00:43:06,520 --> 00:43:09,600
to do just throw in a mile time 
trial. 

556
00:43:10,040 --> 00:43:13,840
These are all great tune up 
races to just get our minds 

557
00:43:13,840 --> 00:43:21,120
ready to take out any kind of 
race jitters so we can talk 

558
00:43:21,120 --> 00:43:27,200
about race day all day long or 
maybe you're just training for 

559
00:43:27,200 --> 00:43:29,440
life. 
OK, racing is no longer 

560
00:43:29,440 --> 00:43:33,200
something you want to do, but 
that doesn't mean we can't train

561
00:43:33,200 --> 00:43:37,920
still right. 
We can take out race day or, you

562
00:43:37,920 --> 00:43:41,240
know, the official times and 
just run our own race. 

563
00:43:41,240 --> 00:43:44,240
In fact, last November I did 
just that. 

564
00:43:44,680 --> 00:43:48,440
I set out to do a half marathon 
with my sister. 

565
00:43:50,880 --> 00:43:54,640
It was in yeah, it was last 
November and we were training 

566
00:43:54,640 --> 00:43:56,600
and I hadn't actually signed up 
for the race yet. 

567
00:43:56,600 --> 00:43:58,480
And that's what, that's exactly 
what happened. 

568
00:44:00,000 --> 00:44:04,280
The race that I was going to do 
ended up not working with my 

569
00:44:04,280 --> 00:44:07,320
schedule. 
So I just went out and did my 

570
00:44:07,320 --> 00:44:10,920
own half marathon. 
Not, you know, I didn't toe the 

571
00:44:10,920 --> 00:44:11,880
line. 
I didn't race. 

572
00:44:11,880 --> 00:44:17,120
I didn't get any kind of 
official letter or bad of honor,

573
00:44:18,280 --> 00:44:20,680
but I still just ran it. 
So maybe that's you. 

574
00:44:21,000 --> 00:44:24,040
Maybe that's something you just 
want to, you know, put put some 

575
00:44:24,040 --> 00:44:27,480
goals on your on your calendar 
and hold yourself to it, right? 

576
00:44:27,480 --> 00:44:31,680
Because whenever we have, it's 
hard to just show up and work 

577
00:44:31,680 --> 00:44:39,800
out when we have no real why. 
So while you're while the oxygen

578
00:44:39,800 --> 00:44:46,080
is now coming back to your head 
and into your brain, this is me 

579
00:44:46,240 --> 00:44:52,320
kind of challenging you to put 
something on the calendar to, to

580
00:44:52,320 --> 00:44:55,000
challenge yourself out of 
something that scares you, 

581
00:44:55,000 --> 00:44:57,640
right? 
I could say that all day long 

582
00:44:57,640 --> 00:44:59,240
about this marathon of mine 
coming up. 

583
00:44:59,480 --> 00:45:05,640
And while the training hasn't 
been perfect, it's been humbling

584
00:45:05,680 --> 00:45:13,600
and I'm healthy and I'm stronger
and I cannot wait to toll that 

585
00:45:13,600 --> 00:45:26,080
line in October. 
So TikTok keep on enjoying this 

586
00:45:27,840 --> 00:45:30,280
cool down, but I do want to 
stay. 

587
00:45:30,360 --> 00:45:35,760
In 30 seconds, the workout is 
officially over and you can stop

588
00:45:35,760 --> 00:45:39,160
your watch. 
Or maybe you kind of keep 

589
00:45:39,160 --> 00:45:42,880
continuing on. 
Maybe you're still not home yet.

590
00:45:45,960 --> 00:45:49,480
Sometimes I intentionally turn 
around, like if I'm doing an out

591
00:45:49,480 --> 00:45:53,880
and back 5 or 10 minutes after I
was supposed to, because then it

592
00:45:53,880 --> 00:45:57,440
forces me to extend my cooldown 
out a little bit longer. 

593
00:45:58,400 --> 00:46:01,720
And sometimes that bites me in 
the butt if there's like a 

594
00:46:01,720 --> 00:46:07,160
rainstorm coming in and I'm 
like, or a stomach issue or I'm 

595
00:46:07,160 --> 00:46:09,120
out of water or something like 
that, right? 

596
00:46:10,000 --> 00:46:15,160
All the joys of running and 
training and life. 

597
00:46:16,440 --> 00:46:21,040
I can go on and on and on, but I
don't want to leave you guys 

598
00:46:22,880 --> 00:46:29,200
hanging too long. 
I just want you to know that you

599
00:46:29,200 --> 00:46:31,720
did a great job today. 
You crushed it. 

600
00:46:32,240 --> 00:46:36,120
You are amazing and I will see 
you on your next run. 

601
00:46:36,640 --> 00:46:37,040
Cheers.