Running workouts

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

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/

In this episode of "Running Workouts," join Coach Alicia Phillips for a 20-minute guided recovery run designed to help you bounce back from your intense workouts. Alicia will coach you through a relaxing, low-intensity run that promotes active recovery, reduces muscle stiffness, and sets you up for a successful long run tomorrow. Starting with a dynamic warm-up to get your muscles loose and ready, Alicia will guide you through each step of your recovery run, emphasizing the importance of pacing, form, and breathing. As you move through this easy run, you’ll learn how to maximize the benefits of recovery while preparing your body and mind for the challenges ahead. After your run, cool down with a series of gentle stretches and listen as Alicia shares tips on hydrating, fueling, and mentally preparing for your next long run. Whether you’re an experienced runner or just getting started, this episode will leave you feeling refreshed and ready to tackle your next challenge.

instagram.com/runningworkoutssGet ready for an exhilarating 45-minute run with Coach Alicia Phillips! This audio-guided workout is perfect for runners looking to boost their speed and endurance. The session kicks off with a 10-minute warm-up to get your muscles primed and ready. You'll then dive into 5 intense 3-minute intervals at your 5K pace, each followed by a 1-minute recovery. And just when you think you're done, there's a surprise bonus round to push you even further! Finish strong with a well-deserved cool-down and a guided stretch to leave you feeling accomplished and energized. Lace up your shoes and let’s hit the road together!If you are enjoying the music here is a link to the playlist. https://www.mixcloud.com/RaveRhythm/street-freq//

Join Coach Alicia Phillips for a 25-minute walking recovery workout designed to rejuvenate your body and mind. In this episode of AliciasFitness, Coach Alicia delves into the crucial role of recovery days, highlighting 10 compelling reasons why they are just as important, if not more so, than your intense training days. Whether you're an experienced runner or just starting your fitness journey, this guided walk will help you understand the value of rest and recovery in optimizing performance and preventing injuries. Lace up your shoes and let Coach Alicia lead you to a healthier, balanced approach to fitness. Highlights: Importance of recovery days for overall fitness Benefits of active recovery through walking Tips on how to make the most of your recovery days Instagram: @runningworkoutss

Get ready to push your limits with Coach Alicia in today’s episode of Running Workouts. This session is all about the 20 percent effort that makes 80 percent of the difference. You’ll start with an 8-minute warm-up to get your body ready, followed by a challenging 16-minute threshold pace run, and finish with a 6-minute cool-down. Whether you're a seasoned runner or just starting out, Coach Alicia’s expert guidance will help you maximize your performance and achieve your running goals. Lace up your shoes and let’s get moving!Music playlisthttps://m.mixcloud.com/RaveRhythm/the-mondays/

Kick off your week with a relaxed and rejuvenating 45-minute easy endurance run, guided by elite running coach Alicia Phillips. This session is perfect for runners of all levels looking to build aerobic endurance while maintaining a comfortable, conversational pace.Episode Breakdown:​Duration: 45 minutes​Intensity: Low (Zone 1-2)​Goal/Purpose: To build aerobic endurance, enhance recovery, and set a positive tone for your running week.What to Expect:Coach Alicia Phillips will guide you through a soothing, steady-paced run designed to improve your cardiovascular fitness without putting unnecessary stress on your body. Throughout the run, Alicia will provide tips on maintaining good form, breathing techniques, and staying motivated.#EasyRun #EnduranceRun #RunningPodcast #AliciaPhillips #MondayMotivation #RunningCoach #FitnessJourney #RunWithMeTune in and enjoy a smooth, effortless run that sets the perfect foundation for a great week ahead. Happy 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

Description: Join elite running coach Alicia Phillips for a dynamic 30-minute tempo run that will elevate your training and boost your endurance! This audio-guided session is perfect for runners of all levels looking to enhance their performance with structured, expert coaching. Episode Breakdown: Warm-Up (8 minutes): Ease into your run with a gentle warm-up designed to prepare your body for the workout ahead. Alicia will guide you through some light jogging and dynamic stretches to get your muscles ready and your heart rate up. Tempo Run (16 minutes): Push your limits with a focused 16-minute tempo run. Alicia’s motivational coaching will help you maintain a challenging yet sustainable pace, ideal for improving your lactate threshold and overall speed. Stay strong and steady as you hit that sweet spot between comfortable and strenuous effort. Cool Down (6 minutes): Gradually bring your heart rate down with a soothing 6-minute cool down. Alicia will lead you through some gentle jogging and essential stretches to help your muscles recover and reduce the risk of injury. Why You’ll Love This Episode: Expert Coaching: Alicia Phillips brings her years of experience and passion for running to guide you every step of the way. Structured Training: This session is designed to maximize your training efficiency, with clearly defined segments to keep you on track. Motivational Insights: Alicia provides real-time tips and encouragement to keep you motivated and focused throughout the run. Plug in your headphones, lace up your running shoes, and let’s hit the road together for this invigorating 30-minute tempo run! #TempoRun #RunningPodcast #AliciaPhillips #RunningCoach #EnduranceTraining #Fitness #WarmUp #CoolDown #RunWithMe

Step into the fast lane with Alicia Phillips as she leads you through an electrifying 40-minute HIIT Run session on the "Running workouts" podcast. Designed to cater to all levels of runners, from beginners to advanced, this workout promises to ignite your passion for running and elevate your performance. Join Alicia as she expertly guides you through each phase of the workout, beginning with a 10-minute warm-up to prep your body and mind for the intense intervals ahead. Then, brace yourself for ten rounds of 1-minute sprints, each followed by 1 minute of active recovery, meticulously designed to challenge and inspire. Whether you're a newbie lacing up your shoes for the first time or a seasoned pro looking to push your limits, Alicia's coaching will motivate you every step of the way. With her infectious enthusiasm and unwavering support, you'll find yourself conquering each sprint with newfound strength and determination. As the workout winds down, Alicia will lead you through a soothing 10-minute cool down, focusing on gentle stretches and mindful breathing to help your body recover and rejuvenate. Tune in with Alicia Phillips and discover the perfect blend of intensity and exhilaration, as you embark on a transformative journey toward becoming a stronger, faster, and more resilient runner. Instagram: @runningworkouts

Embark on a 40-minute journey of self-improvement and running enlightenment with our latest episode. Lace up your shoes, hit play, and join us as we delve into the crucial element of running cadence and why it holds the key to unlocking your full potential as a runner. Discover the rhythm of your stride and learn how adjusting your cadence can enhance efficiency, reduce injury risk, and propel you toward your running goals. Throughout the session, our experienced coach will share valuable tips and techniques to help you optimize your cadence and harness its power to transform your running experience. Whether you're a seasoned athlete or a novice jogger, this podcast offers something for every runner seeking to elevate their performance and stride with purpose.

*If you have any further questions, please DM me on instagram @runningworkouts Pace is useful because it’s a performance-relevant variable. You race on the clock, so why not also train by the clock? However, pace becomes unreliable when you’re running uphill or downhill.   Heart rate has the advantage of reflecting physiological intensity, or how hard your body is working, unlike pace and power. But heart rate is not a reliable way to monitor intensity during short efforts at high intensity because heart rate lags behind abrupt changes in pace. Heart rate is also influenced by environmental and other factors, including temperature and hydration status, that can distort its relationship to actual exercise intensity. https://www.8020endurance.com/80-20-zone-calculator/ Workout Description 20 minute maximum effort time trial 1) Warm-up for 12 minutes: - first 8 minutes: EZ running - roll into 2x 10s (or ~50m) gradual accelerations to near top speed. Stay fluid. Don't strain. (1:50 easy running recoveries) 2) stop, walk, and recover breathing fully for the next 3 minutes 3) run 20 minutes at maximal effort* - aim for a fast steady start, but not initially maximal. The effort should feel maximal by the end of the test, not the outset. 4) stop, walk, and recover breathing fully for 5 minutes NOTE: it is ok to do this testing on a track, path, or road - as long as it is safe and allows you to run uninterrupted for the test. Avoid 180 degree turns if possible.

Zone 2 training is essential for aerobic development, but it also helps you improve your body’s energy efficiency, prevent injury, improve recovery, and weight management. While it is often utilized by endurance athletes, zone 2 has benefits for anyone, regardless of their fitness level or goals. #8020running #zone2 #runningworkouts

Whether you are a beginner or advanced runner, this workout is a must do! This is also my go to workout when I just don’t feel like working out. I promise you’re really going to enjoy this workout and be amazed how quick it flies by.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

IM BACK! Join me in a guided coached warm up run! This is a great way to get started before your main workout or just getting into running and not sure how or where to start.

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 fromCorning.

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.