Running workouts

Short on time? Good. We don't need an hour today. This 25-minute coached run is designed to give you a purposeful, efficient training session when life is busy and you still want to get better at running.We'll start with 5 minutes easy, then tackle 5 rounds of 2 minutes steady + 1 minute strong, followed by a 5-minute cooldown.You'll work on changing gears, running strong without sprinting, recovering while moving, and building speed endurance, all in just 25 minutes.The goal isn't to completely destroy yourself. It's to prove that you can make progress with the time you actually have.So press play, check your surroundings, lace up, and let's get to work.Your workout:🏃 5 min easy warm-up🔥 5 x (2 min steady + 1 min strong)🧘 5 min easy cooldown⏱️ Total: 25 minutesIf this run gets you moving, share it to your Instagram story and tag @AliciasFitness, leave a comment with how it went, and send it to the friend who always says they "don't have time" to run.You don't need an hour.You need a plan.

If you feel like you’re training hard but your pace just isn’t improving, this episode is for you.In today’s session, Coach Alicia breaks down one of the most common endurance training frustrations: working harder without actually getting faster. We’ll dive into why this happens, what most runners are getting wrong in their weekly training structure, and how to finally break through that performance plateau.You’ll learn the difference between easy Zone 2 running, controlled threshold work, and the mistake of living in the “grey zone” where you’re always tired but never truly adapting. Coach Alicia also shares real coaching insight, athlete patterns she sees every day, and the simple shifts that lead to real endurance gains.This episode includes a guided workout designed to help you feel the difference between aerobic development and true intensity

In this episode of Running Workouts, Coach Alicia guides you through a complete speed-focused training session designed to help you become a stronger, more efficient runner. You’ll learn what true 5K effort should feel like, how to use breathing to stay in control when the pace picks up, and why drills, strides, and proper pacing are essential for getting faster.This workout includes:• Easy warm-up run• Running drills• Strides• 8 x 2-minute intervals at 5K effort• Recovery jogs with coaching cues throughout• Cool down and key takeawaysAlong the way, you’ll learn:• How to identify your 5K effort using RPE, pace, and heart rate• Breathing strategies for faster running• Common mistakes runners make when trying to improve their 5K• Form cues to help you run efficiently• Mental strategies for handling discomfort and finishing strongWhether you’re chasing a new PR, preparing for an upcoming race, or simply looking to become a stronger runner, this workout will help you build the skills and confidence needed to run your best 5K.Follow on Instagram here

Settle in, find your rhythm, and build your strength from the inside out. In this 20-minute treadmill session, Coach Alicia Phillips guides you through a smooth, structured tempo run designed to boost stamina and control. With progressive intervals and just the right amount of recovery, you’ll learn how to hold your effort, find flow, and finish strong.As the seasons shift, Alicia shares why treadmill running isn’t just a backup plan it’s a powerful training tool that sharpens focus and form when the weather turns. Perfect for intermediate runners ready to level up and stay consistent year-round.Workout Breakdown:   •   4-min warm-up   •   14-min tempo intervals with recoveries   •   2-min cool down

This week's guided run is all about building real aerobic endurance — 6 minutes at a comfortable, sustainable Zone 2 effort, followed by a 1-minute push into Zone 3, repeated seven times. It's a full hour of coaching throughout: form cues to keep your stride efficient, a motivational story to carry you through the midpoint, and one simple takeaway you can apply to every run after this one — not just today's.Whether you're on the treadmill or hitting the pavement, hit play and let's get to work.📲 Follow along and join the community on Instagram: https://www.instagram.com/aliciasfitness/Motivation pod episode-https://podcasts.apple.com/us/podcast/mastering-motivation-how-to-keep-training-when-life/id1855161541?i=1000779234731 Handheld water bottle on Amazon https://amzn.to/3TGavgz

You did it. The race is over. The finish line has been crossed. But now comes the part many athletes struggle with most: recovery.In this 30-minute audio-coached walk/run workout, Coach Alicia guides you through an easy recovery session while discussing the physical and emotional side of post-race recovery. Whether you just completed a marathon, half marathon, triathlon, HYROX, or another big event, this workout will help you move, reflect, and begin the recovery process.Along the way, you’ll learn:• Why recovery is where fitness adaptations actually happen• How to use Resting Heart Rate (RHR) and Heart Rate Variability (HRV) to monitor recovery• The importance of sleep, mood, and energy levels after a race• How to fuel properly with carbohydrates, protein, fluids, and electrolytes to speed recovery• Why it’s normal to feel the post-race “Now What?” blues• How to embrace Coach Alicia’s favorite acronym: F.A.I.L. — First Attempt In LearningCoach Alicia also shares personal stories from the Wineglass Marathon, Honolulu Half Marathon, and 70.3 racing experiences, along with lessons learned from races that didn’t always go according to plan.Whether your race was a personal best or a learning opportunity, this workout will help you celebrate what you’ve accomplished, reflect on what you’ve learned, and recover with purpose.Remember: Recovery isn’t a break from training. Recovery is training.

This one was removed, but I'm putting it back out there, so I apologize for the sound quality. The music is just too good! Fingers Crossed

This one is spicy 🔥 In today’s episode, we’re taking on a 45-minute HYROX-inspired run designed to build strength, speed, and serious endurance, even if you’re not training for HYROX.This is a threshold-focused workout with layered intervals that challenge your ability to:* Hold a strong, “comfortably hard” pace* Shift gears under fatigue* Recover quickly and get back to workYou’ll move through a structured warm-up, a dynamic main set packed with challenging, hard, and very hard efforts, and finish with a final push that simulates that race-day grind.Along the way, I’ll coach you through:* What threshold pace actually feels like (and why it matters)* How to pace using effort vs. numbers* Form cues to stay efficient as fatigue builds* And how this style of training translates to both HYROX racing and endurance performanceFollow on Instagram:https://www.instagram.com/aliciasfitness/

Think walk/jog runs are just for beginners? Think again.Follow on Instagram:https://www.instagram.com/aliciasfitness/In this episode, Coach Alicia guides you through a 40-minute outdoor walk/jog workout designed to build endurance, boost confidence, and keep your body injury-free. Whether you’re new to running, returning after time off, or simply looking to train smarter, not harder, this session meets you where you are.You’ll move through intentional intervals that gradually build from short jogs to longer efforts, all while learning how to manage your effort, improve your form, and actually enjoy the process.We’ll cover:   •   Why walk breaks are a powerful training tool (not a setback)   •   How to find the right effort using feel, not pace   •   Form cues to help you run more efficiently outdoors   •   How to use this workout as a foundation for long-term progress

In this episode, we guide you through a 40-minute Zone 2 calibration run designed to help you train smarter and finally understand your endurance zones.Zone calculator:https://www.8020endurance.com/80-20-zone-calculator/If you’ve ever wondered whether your “easy run” is actually easy, or if your watch zones are accurate, this episode walks you through a structured workout to help you find your true Zone 2 effort, the foundation of endurance performance.You’ll start with a 10-minute warm-up before settling into a 30-minute steady Zone 2 run with real-time coaching cues to help you stay relaxed, controlled, and aerobic.After the workout, we break down how to analyze your heart rate data, check for cardiac drift, and adjust your training zones so your numbers align with how your body actually performs. You’ll also learn how to use the talk test and simple calculations to update your zones on platforms like Garmin, Apple watches, and TrainingPeaks.This episode is perfect for runners, triathletes, and HYROX athletes who want to build a stronger aerobic engine, improve recovery between hard efforts, and make their training data more meaningful.Because the strongest endurance athletes aren’t guessing their effort—they’re training with intention.

In this 30-minute audio-coached run, we’re embracing the elements and turning your winter miles into an opportunity to get stronger, smarter, and more efficient. Whether you’re running outdoors in the cold or hitting the treadmill, this session blends easy endurance with light pickups to keep your legs engaged and your mindset sharp.Along the way, you’ll learn how to:   •   Dress appropriately for cold-weather runs (in both °F and °C)   •   Adjust your pacing and expectations in snow and wind   •   Improve running form and traction on slick surfaces   •   Fuel and hydrate properly- even when you don’t feel thirsty   •   Stay safe, warm, and consistent all winter longThis isn’t just a workout- it’s a lesson in adapting to conditions, building durability, and showing up when it’s hardest.Because the athletes who stay consistent through winter don’t just maintain fitness… they level up.

This 25 minute audio-coached run is all about effort contrast—learning how to move smoothly between “comfortably hard” and “very hard” without losing form or control.You’ll work through a ladder-style interval set where each round blends RPE 7 (semi-hard) with RPE 9 (very hard) efforts, followed by short, active recoveries. The balance shifts each interval, challenging your legs, lungs, and mindset in a powerful but approachable way.Perfect for treadmill or outdoor runners, this workout includes:   •   Clear RPE-based coaching   •   Treadmill + outdoor pace guidance   •   Education on why changing gears matters for racing and training   •   Motivation to stay strong when discomfort shows upWhether you’re training for a race or just want to feel faster and more confident, this run will teach you how to stay in control—and then surge when it counts.🎧 Lace up, press play, and learn how to change gears.

What if you didn’t just run faster… but learned how to control your pace when it matters most? Follow on InstagramIn Episode #56, Coach Alicia guides you through a 60-minute audio-coached run designed to help you confidently shift between easy, challenging, and hard efforts—even when fatigue sets in.This workout blends:   •   A purposeful warm-up with striders   •   Progressive intervals at 10K and 5K effort   •   Strength-building incline work   •   Real-time coaching cues, pacing education, and mindset strategiesYou’ll practice staying relaxed at speed, holding form under pressure, and finishing strong—skills that translate directly to race day and everyday training.Whether you’re training for a 10K, half marathon, or just want to feel more in control of your running, this episode teaches you how to find your gears and trust them.🎙️ You’ll learn:✔️ How to distinguish effort vs. pace✔️ When to push—and when to stay patient✔️ How to stay mentally strong late in a workout✔️ Why learning pace control builds long-term confidencePerfect for: treadmill or outdoor runners, intermediate athletes, and anyone ready to level up their training with smart structure and real coaching.

This 45-minute guided running workout is your post-holiday reset and your bridge into the New Year.Designed for treadmill or outdoor running, this session focuses on building momentum—not burnout—with progressive pacing, controlled surges, and mindset-driven coaching. You’ll be guided minute by minute using effort-based cues, with both mile and kilometer pacing suggestions to meet you wherever you’re running.Along the way, we’ll cover:   •   How to rebuild consistency after the holidays   •   Why sustainable effort beats all-out intensity   •   Simple cadence and form cues to run more efficiently   •   How to set yourself up for a strong, balanced New Year of runningThis run is about showing up, finding rhythm again, and remembering that you don’t start January from zero—you start with experience.Perfect for runners easing back in, building confidence, or setting the tone for a healthier, happier year ahead.

This guided run uses RPE (Rate of Perceived Exertion), heart-rate zones, and pace cues in both miles and kilometers, making it accessible whether you’re running indoors, outdoors, or tuning in from anywhere in the world.Throughout the workout, Coach Alicia introduces the 4 F’s framework — Fun, Fitness, Financial, and Family — and shares how these pillars are shaping her 2026 goals and the vision behind The Endurance Balance podcast.What you’ll experience in this run:• A progressive warm-up with striders• Tempo and moderate-hard efforts guided by feel• Creative pace changes to keep the run engaging• One powerful “commitment minute”• A controlled cool-down to finish strong• Coaching cues focused on balance, intention, and sustainable enduranceThis run is perfect for athletes who want structure without pressure, fitness without burnout, and training that supports real life.🎧 Best for: treadmill running, indoor training, or steady endurance days🏃‍♀️ Duration: 30 minutes❤️ Focus: RPE, heart-rate awareness, and balanced endurance

Climb stronger. Run faster. Build power.In this advanced 20-minute treadmill session, Coach Alicia Phillips leads you through hill repeats and speed surges designed to build lower-body strength, aerobic capacity, and mental grit. You’ll train with intention mastering both the climb and the recovery.Between efforts, Alicia dives into why hill training is one of the most effective ways to develop running efficiency and endurance and why adding incline on the treadmill can transform your power, form, and race-day performance.Workout Breakdown:   •   3-min warm-up   •   15-min of incline intervals + speed work   •   2-min cool down

Whether you’re coming back from a race, rebuilding your routine, or simply craving a low-pressure day, this 50-minute Run/Walk Reset is for you. Join Coach Alicia Phillips for a guided 1:1 interval run that balances effort and recovery , one minute running, one minute walking, to build endurance, improve efficiency, and leave you feeling refreshed, not fatigued.Throughout this episode, Alicia shares practical coaching cues, mindset reminders, and the science behind the run/walk method — helping you reconnect with your rhythm, tune into your body, and rediscover the joy of movement.Perfect for:✅ Post-race recovery✅ Returning to running after time off✅ Building aerobic fitness✅ Runners of all levelsPress play, find your pace, and reset your stride Follow on Instagram

In this special episode, Coach Alicia takes you behind the scenes of her very first marathon , the Wineglass Marathon. From the final week of training and pre-race nerves to the early miles, the wall, and that unforgettable finish line moment, Alicia shares it all: the highs, the struggles, and everything in between.You’ll hear her honest reflections on what it’s really like to go 26.2 for the first time, her pacing and splits (including a strong 1:55 half and a 4:05 finish), and what she learned about herself when the miles got tough.Whether you’re dreaming of your first marathon, training for your next PR, or just love the magic of race day, this is a story of endurance, mindset, and what happens when you refuse to give up.Stick around to the end for a peek into what’s next — because this finish line is just the beginning.🎽 Finish Time: 4:05:00🏃‍♀️ Average Pace: 9:23/mi (5:50/km)📍 Race: Wineglass MarathonMarathon PlaylistEpic Hike was Watkins Glen about 30 minutes from Corning. Follow on Instagram

This guided 15-minute treadmill run takes you uphill while keeping your effort steady in Zone 2. Designed as a post-workout add-on, this session helps you build strength in your glutes, hamstrings, and calves, improve running efficiency, and reduce impact on your joints, all without leaving your aerobic training zone.Even if you’re training for a flat race, the benefits of hill running carry over to smoother, stronger running on any terrain. Perfect for runners short on time, looking for strength without the weight room, or wanting an endurance boost.We’ll focus on form, rhythm, and relaxed effort, finishing the session feeling stronger, not spent. Lace up, hop on the treadmill, and let’s climb together.

Join Coach Alicia for a one-hour and fifteen-minute guided endurance run designed to build aerobic strength, sharpen running form, and keep you motivated from start to finish. After a dynamic warm-up with running drills, you’ll ease into a steady Zone 2 effort for 55 minutes — the sweet spot for endurance development. The run finishes with four fast striders to train leg turnover and efficiency before cooling down.Throughout the workout, Coach Alicia weaves in form cues, motivation, and education — from cadence and running economy to fueling, gear, seasons of life, and resetting goals. Whether you’re training for your next race or simply building your running base, this session will leave you feeling stronger, smoother, and ready for what’s ahead.Follow on Instagram

Ready to lock into your 10K pace and feel what threshold running is all about? In this 45-minute guided run, Coach Alicia leads you through a smooth 10-minute warm-up, four short striders to wake up your legs, and then a focused main set: 4 x 4-minute efforts at 10K pace with 2-minute jog recoveries. You’ll finish with a refreshing cool-down to bring the body back to easy.Along the way, you’ll learn what 10K pace really feels like, how to settle into that “comfortably hard” zone where breathing is strong, legs are working, but you’re still in control. Alicia keeps you motivated with cues, storytelling, and pacing insights that help you train both body and mind for race day.Whether you’re preparing for a 10K or just want to build speed and strength, this workout will leave you sharper, more confident, and ready to race.follow on Instagram:

Ready to feel fast, strong, and efficient? In today’s guided 30-minute run, Coach Alicia leads you through a spicy pyramid interval workout that builds speed, stamina, and mental grit. Whether you’re training for a race or just want to get faster, this session delivers.💡 Along the way, you’ll learn what running economy really is (spoiler: it’s your body’s fuel efficiency) and how to improve it with smart cues, drills, and training strategies.🏃‍♀️ Today’s Workout: “Spicy Pyramid Push”* 5-min warm-up with striders* Pyramid intervals (1-2-3-2-1 minutes) at 10K, 5K, and mile pace with 1-minute jog recoveries* 5-7 min cool downTotal time: ~30 minutes🎓 You’ll Learn:* What running economy is and why it matters more than VO₂ max for most runners* The top 5 ways to improve your running efficiency* Coaching cues to help you stay strong and smooth at every paceReady to train smarter?Grab Coach Alicia’s 10K training plan designed for runners who want structure, strategy, and success on race day:👉 Download the 10K Plan Here 🎙️ Subscribe and follow for more guided runs, training tips, and coaching support to help you reach your next PR, one stride at a time.

Inspired by athlete Adam CThis episode is all about efficiency and explosiveness. You’ll move between controlled threshold efforts and fast-twitch breakaway surges designed to improve stamina, speed, and your ability to recover quickly.We’ll kick things off with a 10-minute warm-up and striders, then move into two rounds of this energizing set:* 90 seconds at threshold* 30 seconds breakaway pace* 30 seconds jog or walk* 3 x 30 seconds at breakaway pace with 45 sec recoveries* 2 minutes back at threshold* 5 minutes easy jog* Then… we repeat 🔁 Learn how threshold should feel, how to hit breakaway pace without redlining, and why heart rate recovery after short surges is one of the most powerful signs of endurance fitness.🎙️ Whether you're training for a 5K, a marathon, or just chasing that sharp, efficient run form—we're building your engine from both ends.Let’s run strong together. Hit play and let’s go!

In this audio-guided run, Coach Alicia leads you through a 40-minute endurance-based workout designed specifically for hot summer conditions. You’ll build aerobic strength with steady Zone 2 running while integrating short, powerful 30-second surges to improve turnover and form. But it’s not just about the workout it’s about running smart.Throughout the session, you’ll get expert coaching on how to adapt your training in the heat, stay consistent, and train safely while still gaining fitness. From hydration tips to pacing strategies, this episode gives you the tools to not only survive but thrive in summer running.Whether you’re training for a fall race or simply trying to stay motivated through the heat, this run will keep you strong, steady, and sweat-smart.🎯 What You’ll Gain:* 4 x 5-minute endurance intervals with strength surges* Summer-specific running tips: hydration, acclimation, heat adaptation* Motivation to stay consistent through challenging conditions* Coaching cues for better form and smart pacing🎽 Effort: Mostly Zone 2 with occasional strides
🕒 Duration: 40 minutes
🔁 Perfect for:
Runners building base mileage, training through summer, or returning to consistent outdoor runs in warm weather.

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 reflectCoach 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.

Duration: 45 minutesInstagram:@RunningWorkoutss10k Training PlanLooking to boost your top-end speed, turnover, and mental sharpness? This audio-coached sprint session delivers exactly that. Join us for a progressive sprint pyramid workout designed to challenge both your body and brain. We’ll build from short, explosive efforts up to a sustained minute-long sprint, then reverse it to lock in control under fatigue.🏃‍♀️ What’s inside:* Dynamic warm-up and drills to prep your stride* 3 x 20s, 30s, 40s, 60s sprints — then back down* 2:1 work-to-rest ratio for full recovery between efforts* Coaching cues for sprint form, effort, and mental focus* Flexible cool down and optional mobility workWhether you're training for a race or just want to feel fast again, this session will help you build resilience, leg speed, and confidence — one sprint at a time.Jog or walk your recoveries. All levels welcome. Let’s go!

📣 Ready to train smarter for your next 10K? My structured 10K training plan is now available! 10k Training PlanWhether you're chasing a PR or building back fitness, this plan is designed to help you run strong and recover smarter.In today’s episode, lace up for a guided 30-minute conversational run. Every 5 minutes, we’ll throw in a 1-minute acceleration to keep your body engaged and build endurance without overtraining.Then, we get real. Coach Alicia shares her recent bloodwork results—normal iron but low ferritin—and dives into why this matters for endurance athletes, especially women. You'll learn:* What ferritin really means for energy, recovery, and performance* The best way to take iron supplements (timing + what to avoid)* What to do if your iron is high but ferritin is still low* How to rebuild and maintain iron stores the right wayThis episode blends a smart training run with powerful education on energy, fatigue, and long-term performance.Let’s run, learn, and get stronger together.https://www.mixcloud.com/RaveRhythm/

This workout is spicy! Don't let the 1-minute walking intervals tell you otherwise. Coached by Alicia Phillips, 80/20 Certified Endurance Coach. Get ready to surprise yourself with some fast-paced intervals with walking recoveries. As the run progresses, the intervals get shorter and quicker. This workout can easily be tailored for a beginner or an advanced runner- listen to her cues and enjoy!Instagram:@runningworkoutss5 minute warm up30-minute main set 10-minute cooldown

In this episode, you’ll be guided through a fun and energizing 20-minute interval run designed to build speed, confidence, and rhythm—perfect for runners of all levels. Whether you’re getting back into structured workouts or adding some intensity to your weekly routine, this one’s for you.We also take a few minutes to talk about something many runners overlook: your health on the inside. I just had my annual physical, and it reminded me how important it is to check in with your doctor—especially when you’re training consistently.As a coach and runner (not a doctor or dietitian!), here are some of the blood tests I recommend asking about at your next check-up:* ✅ Complete Blood Count (CBC)* ✅ Ferritin + Iron Panel* ✅ Vitamin D* ✅ Vitamin B12 and Folate* ✅ Thyroid panel (TSH, Free T3, Free T4)* ✅ Electrolytes: Magnesium, Sodium, Potassium* ✅ Hormonal markers (like cortisol or testosterone) if you're training intenselyThis episode is part workout, part wellness reminder: your performance starts with your health. Let’s run smart and take care of our bodies—inside and out. 💪🎶 Grab your headphones and let’s get into it.

Get ready to level up your speed, endurance, and mental focus with this 55-minute audio-guided interval run. Coach Alicia leads you through a purposeful progression: a 15-minute warm-up, five fast and controlled 30-second surges with jog recoveries, followed by ten strong 1-minute intervals at 5K effort with generous 2-minute jogs.This workout is designed to sharpen your top-end speed, dial in your pacing control, and teach your body how to recover and respond. Expect powerful coaching cues, pacing guidance, and motivation that keeps you present and pushing — without burning out.Whether you’re training for a race or just want to add variety to your weekly mileage, this session will leave you stronger, smarter, and hungry to repeat it.Intensity: Moderate to HighGear: Running shoes, open road or treadmillGoal: Speed development, controlled effort, interval pacingTrain smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max

Welcome to your recovery zone. This 35-minute easy run is designed to help your body bounce back after a tough effort. Whether you just crushed a speed workout or long run, this guided session will keep your legs moving, your heart rate low, and your focus on quality recovery.We kick things off with a dynamic warm-up routine—because drills aren’t just for speed days. They set the tone for better movement, posture, and injury prevention, even (especially!) on easy days. Then we settle into a conversational-effort run that reminds your body how to move efficiently without added stress.I’ll be with you every step of the way, giving cues, recovery tips, and reminders to keep it light, smooth, and chill.Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠

Get ready to train like a Hyrox athlete! This 25-minute hybrid running workout is designed to build the endurance, strength, and grit needed for Hyrox racing. You’ll alternate between intense run intervals mimicking the demands of an actual Hyrox event.Coach Alicia will guide you through each phase, explaining why these efforts matter, how they should feel, and what you need to know about conquering Hyrox. Whether you’re training for your first race or just looking to level up your endurance and power, this session will push your limits and keep you engaged from start to finish.Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠

Ready to take your running to the next level? In this 60-minute interval run, we’ll guide you through six distinct paces—Recovery, Easy, Moderate, Challenging, Hard, and Very Hard—to help you develop better control, endurance, and speed. This workout is designed to sharpen your ability to shift gears efficiently, build strength across different effort levels, and improve your overall running economy.Throughout the session, you’ll receive expert coaching cues to keep you focused, motivated, and in tune with your effort. Whether you're training for a race or just looking to break up the monotony of steady-state runs, this structured interval workout will keep you engaged and pushing your limits in all the right ways.Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠

Don’t have time for a long run? No problem! This 23-minute guided workout is designed to maximize your time, boost endurance, and sharpen speed—all in under 25 minutes.We’ll start with a 5-minute warm-up, easing into movement and setting the foundation. Then, we’ll lock into 15 minutes of steady Zone 2 running, building aerobic endurance while keeping the effort controlled and sustainable. To finish strong, we’ll hit four quick 15-second accelerations, focusing on turnover and power with short recoveries.This run is perfect for busy days, maintaining fitness between longer sessions, or simply getting blood flowing and resetting your body. You don’t need hours to make progress—short, focused efforts like this add up and keep you strong.Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠

It’s time to test your limits and see what you’re capable of in this 1-mile time trial! This guided session will help you pace yourself for a strong and even effort, with encouragement to push through the final stretch. Whether you’re aiming for 6 minutes or 10, this podcast will keep you motivated and focused. Use this time trial to set a benchmark for your current fitness and celebrate the effort you put in. Let’s tackle this mile together—ready, set, go!Don’t forget to comment and tag me on social @runningworkoutss your 1 mile time! Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠

Prepare your body and mind for a strong 1-mile time trial with this dynamic warm-up session. We’ll guide you through essential movements to loosen up tight muscles, activate key running mechanics, and ease into the right effort level. This 10 minute warm-up includes dynamic stretches, an easy jog, and strides to get your heart rate up and legs ready for speed. Whether you’re targeting a PR or establishing a baseline, this warm-up will set you up for success. Let’s focus, get loose, and get ready to run your best mile!

Looking to get back into running or add some variety to your routine? Join this 45-minute guided fun run designed for runners of all fitness levels! Whether you’re on a treadmill or hitting the pavement outdoors, this session will take you through a progressive walk, jog, run, and sprint format. With plenty of recovery built in, you’ll challenge yourself while keeping it fun and accessible. Expect expert coaching on pacing, form, and mindset throughout—plus, a focus on RPE (Rate of Perceived Exertion) to tailor the workout to your needs. Perfect for beginners restarting their journey or experienced runners easing back into consistency.Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠

Join us for a dynamic 25-minute treadmill or outdoor run designed for intermediate-level runners looking to build strength, endurance, and focus. This guided session starts with a steady warm-up walk before incorporating incline walking to activate key muscle groups. Transition into a smooth jog, take on an energizing incline challenge, and finish strong with jog-run intervals that boost your speed and stamina.Along the way, we'll dive into the benefits of hill training, the advantages of treadmill running, and how to maintain a positive mindset indoors or on the road. Whether you're training for your next race or staying fit during the off-season, this workout delivers a blend of structure and motivation to elevate your running.DM me on instagram with your favorite vacation!https://www.instagram.com/runningworkoutssTrain smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠

Ready to tackle the hills and take your running to the next level? In this 45-minute guided treadmill workout, we’ll combine strength-building inclines with strategic recovery to help you build power, endurance, and confidence. This session includes: A 10-minute warm-up to prep your body and mind Rolling hills to build strength and simulate outdoor terrain Progressive climbs to challenge your endurance and mental toughness Quick hill sprints to boost power and speed A 5-minute cool-down to finish strong and recover Throughout the workout, you’ll get expert coaching on form, breathing, and technique, plus tips on the benefits of hill running and how it improves your overall performance. Whether you’re training for a race or simply looking to spice up your treadmill routine, this workout is a must-try for intermediate runners. PS- the Hike is Koko Crater Trail :) Instagram @Runningworkoutss

In this episode, we’ll guide you through a 40-minute running workout designed to boost your endurance and fitness! The session includes a 10-minute warm-up, 20 minutes of focused interval training, and a 10-minute cool-down. The main set features 5 intervals using zones 1 through 4, helping you experience the full spectrum of training intensities.We'll also dive into the science of zone training—why it’s such a game-changer for improving your running efficiency, building aerobic capacity, and preventing burnout. Whether you’re new to the concept or looking to refine your approach, this episode has everything you need to elevate your performance.As always, I’d love to hear about your run! Tag me on Instagram @runningworkoutss and share your experience with the community. Let’s get running!Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠

Join Coach Alicia Phillips for a dynamic 30-minute endurance run designed to build stamina and improve your running efficiency. This guided workout incorporates strategically placed striders—short, controlled bursts of speed—to enhance your form and stride mechanics.Along the way, Coach Alicia explains the talk test, a simple and effective method to gauge your effort levels during a run. Whether you’re a seasoned runner or just starting out, you’ll learn how to balance pace and intensity to maximize your training. Lace up and let’s hit the road!Instagram: @runningworkouts

Get race-day ready with this 60-minute audio-guided run designed to simulate the pacing, mindset, and effort of your big event. In this session, we’ll warm up together, then dive into structured intervals that mimic the intensity and strategy of race day. Coach Alicia will guide you through varying paces, helping you practice proper effort management, mental focus, and strong finishes. Whether you’re preparing for a 5K, 10K, or half marathon, this workout will boost your confidence and fine-tune your race-day execution. Lace up, tune in, and let’s get after it!https://Instagram.com/runningworkoutss#runningplaylistTrain smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠

Get ready to lace up and dive into 30 minutes of endurance-focused running! In this episode, Coach Alicia Phillips leads you through a 10-minute warm-up to get your body prepped, followed by a steady, goal-driven run. Along the way, Alicia shares powerful insights on setting goals, dreaming big, and celebrating every moment of your journey as a runner. Whether you’re pushing for a new PR or just building strength, this workout is all about embracing progress and finding joy in each step.Tune in, get inspired, and let’s celebrate what it means to be a runner!Ps- there is no halfway coaching que, so be mindful at the 17 minute mark to turn around if you are doing an out and back!!

Welcome to Episode 26 of Running Workouts! In today’s session, we’re diving into a 35-minute structured run featuring five 5-minute running intervals, each followed by a 1-minute walking recovery. We’ll keep it fresh with striders to boost speed and improve form along the way. As always, we’ll kick things off with a warm-up to get you moving and wrap up with a cool down to ease you back into recovery mode. This workout is perfect for building endurance while working on speed without overloading your body. Let’s get started!

In this episode of Running Workouts, Coach Alicia Phillips takes you through a 30-minute audio-coached endurance run designed to help build stamina and keep you motivated. Start with a 5-minute warm-up to get your body ready, followed by a steady 20-minute endurance run that will keep you in the perfect zone for improving your aerobic fitness. Finish off with a 5-minute cool down to bring your heart rate down and recover. Whether you're training for a race or just out to stay fit, this workout will help you make the most of your running time! Instagram: @runningworkoutss

Join Coach Alicia Phillips for an energizing 30-minute run workout designed to build speed and endurance! This session kicks off with a 5-minute warm-up to get your body ready, followed by a series of tempo intervals: 6 minutes at a challenging pace, paired with 2 minutes of recovery. You’ll push your limits, sharpen your pacing skills, and develop strength in this focused run. We’ll wrap it all up with an easy cool down, leaving you feeling strong and accomplished. Whether you're training for a race or looking to level up your running game, this workout is for you!Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠Instagram:@runningworkoutss#treadmillrun #Runningworkouts #Endurancerun

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.

Welcome to Running Workouts! In this first episode, we’re laying the groundwork with a 10-minute total body strength routine. We’ll go through 5 essential exercises—bird dog, reverse lunge, hand release push-up, forearm plank, and single-leg glute bridge—each for 12 reps. This routine is designed to improve your strength, stability, and performance as a runner. Whether you’re just starting or looking to level up your training, this foundational workout is the perfect place to begin. Let’s get stronger, one rep at a time!

In this debut episode, Coach Alicia Phillips guides you through the importance of Sunday recovery and how to maximize it with a quick foam rolling protocol. Whether you're winding down from a tough training week or just looking to feel refreshed, this video podcast will help you release muscle tension and enhance recovery. Tune in for practical tips, a step-by-step foam rolling routine, and the benefits of making recovery an essential part of your training. Perfect for runners of all levels!

Join us for a 75-minute audio-coached long run designed to build your endurance and increase time on your feet. This session begins with a 10-minute warm-up to ease your body into the run, followed by a steady, moderate-paced effort that focuses on maintaining consistency and building volume. As we approach the finish, we'll guide you through a 5-minute cool-down to gradually bring your heart rate down and kickstart recovery.Whether you're training for a race or just looking to improve your stamina, this long run is an essential component of your weekly routine. Lace up your shoes and hit the road with us.Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠Playlist:https://www.mixcloud.com/RaveRhythm/better-for-your-brain/