Running workouts

alicia Phillips
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Audio coached guided running workouts. I created this podcast to be able to help more people enjoy running as much as I do. I love the process, but running solo can be daunting. My goal is to create an experience that makes you look forward to your runs, have fun, and train smart!

  1. 17 جون

    Post-Race Recovery: The “Now What?” Walk/Run EP 64

    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 Learning Coach 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.

    30 منٹ

  2. 1 جون

    Why You’re Training Hard But Still Not Getting Faster #63

    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

    44 منٹ

  3. 20 مئی

    30 Min Endurance Run

    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

    32 منٹ

  4. 24 اپریل

    HYROX-Inspired 45-Minute Threshold Run |ep. 61

    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 work You’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 performance

    48 منٹ

  5. 4 اپریل

    Walk, Jog, Build: The Smarter Way to Get Faster ep 60

    Think walk/jog runs are just for beginners? Think again. 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

    39 منٹ

  6. 15 مارچ

    40-minute Zone 2 calibration run

    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.

    44 منٹ

  7. 5 مارچ

    Winter Running: Stay Consistent, Stay Strong

    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 long This 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.

    35 منٹ

  8. 10 فروری

    25 Min Interval Run Learning to Change Gears (Spicy) #57

    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 up Whether 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.

    26 منٹ
سبھی دیکھیں (63)

ٹریلر

کے بارے میں

Audio coached guided running workouts. I created this podcast to be able to help more people enjoy running as much as I do. I love the process, but running solo can be daunting. My goal is to create an experience that makes you look forward to your runs, have fun, and train smart!

معلومات

  • تخلیق کار
    alicia Phillips
  • فعال سال
    2022 - 2026
  • ایپی سوڈ
    63
  • درجہ بندی
    صاف کریں
  • کاپی رائٹ
    © alicia Phillips
  • ویب سائٹ دکھائیں
    Running workouts

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