#05: Pyramid Speed Workout - Training with Intent: Listen, Adjust, Succeed

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 accordinglyWhy the same run can feel different on different days—and how to embrace itBreaking down Rate of Perceived Exertion (RPE) and using it to guide your trainingHow to modify a training program to fit your life and stay consistent during busy weeksWhen to shorten a run, skip a workout, or adjust your plan without guiltThis 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 another cardio activity, you’ll be able to tailor this session to your fitness level.If you enjoy this episode, be sure to check out The Intuitive Runner app for 100+ audio workouts, full running programs, strength and mobility sessions, and exclusive challenges.For more information: www.theintuitiverunner.caDownload the app directly here: https://the-intuitive-runner.fitterapp.app/Follow me on Instagram: @the_intuitive_runner or on Facebook at The Intuitive RunnerAll music in these audio sessions is licensed for use through Artlist.Download the app directly here or visit www.theintuitiverunner.ca. All music in this podcast is licensed through Artlist.Lace up, press play, and let’s dive into the art of intuitive running while sharpening your speed and consistency!

Om Podcasten

Welcome to The Intuitive Runner: Guided Runs for Every Pace! I’m Natalie, a Clinical Exercise Physiologist, high-performance specialist, and ultrarunner with over 15 years of experience. With a focus on Health at Every Size principles, I bring you evidence-based approaches to movement that are designed to fit all bodies and abilities. In this podcast, you'll find guided, audio-coached runs to support your journey—whether you're new to running or an experienced athlete. We’ll dive into the world of running while you’re on the move, exploring topics like pacing, form, and mindset. My coaching is based on effort levels, so you can adapt each workout to your own pace and comfort level, whether you're running, biking, rowing, or using the elliptical.Like what you hear and want even more options? In The Intuitive Runner app, you’ll find hundreds of additional guided runs, along with done-for-you programs from 5K to 50K, plus strength, mobility, and meditation specifically designed for runners. No planning, just progress. Visit www.theintuitiverunner.ca to download the app and start your journey today. Lace up, press play, and let’s go!