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.
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.
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 pace
Ready 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 C
This 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 reflect
Coach Alicia Phillips provides guidance throughout, helping you find your rhythm, stay motivated, and push to your limits safely. This session is perfect for anyone looking to enhance their speed and stamina while learning how to pace effectively.
Duration: 45 minutes
Instagram:@RunningWorkoutss
Looking 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 work
Whether 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 Plan
Whether 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 way
This episode blends a smart training run with powerful education on energy, fatigue, and long-term performance.
🎙️ Let’s run, learn, and get stronger together.
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:@runningworkoutss
5 minute warm up
30-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 intensely
This 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 High
Gear: Running shoes, open road or treadmill
Goal: Speed development, controlled effort, interval pacing
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.
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.
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.
Lace up, press play, and let’s run! 🚀
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.
Lace up, press play, and let’s get moving! 🚀🏃♂️
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!
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.
Get ready to feel empowered, energized, and accomplished—let’s lace up and get moving!
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.
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