Running workouts

alicia Phillips
  • 5.0 (11)
  • Fitness
  • Updated Weekly

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. 2d ago

    Ep 69| Stop Running Your Easy Days Too Hard

    Your easy runs are probably too hard. Let's fix that together. Lace up and come run with me. This is a 40-minute audio coached run, and it's actually easy. No intervals, no hero moves. You'll probably feel like you're holding back, and that's exactly the point. I'm heading to Portugal for a trail running adventure, and I'm in the middle of a full-blown taper tantrum. So on today's run, I'm taking myself (and you) through why your fitness isn't going anywhere. On this run, we'll cover: What my metabolic assessment taught me about my foundationWhat the gray zone is, why it has a purpose, and why living there backfiresWhy "just run faster" doesn't raise your ceiling the way you'd thinkWhy getting back into running so often ends in injury (hint: running is a power sport)Why your watch's zones and pace estimates are guesses, and how RPE fills the gapA safety check, because we're outside and I want you home happyWhat to expect: a 3-4 out of 10 effort. You should be able to talk in full sentences the whole time. If you finish feeling like you could've done more, you nailed it. A little teaser: I'm building an assessment that uses audio coached runs like this one to help you field test, so you know your zones are accurate. Want in? Join the waitlist here Know someone who runs everything too hard, or keeps getting hurt every time they start up again? Send them this one. Then come back and tell me how it felt. Press play and let's go run easy. Follow and tag me on Instagram

  2. Sep 17

    The 25-Minute Workout I Give My Multi-Sport Athletes Ep. 68

    New episode! I'm sharing a workout I built specifically for one of my athletes, Anthony, he plays both baseball and basketball, so this one's designed to hit what both sports actually ask of him: an engine that doesn't fade late in the game, plus the explosive, repeatable speed you need for a stolen base or a fast break. 25 minutes, start to finish. 5-minute warm-up, a 15-minute tempo run (steady effort into some fast/recovery intervals), and finishing with short max-effort sprints; hill or treadmill, your call. I coach you through the whole thing in real time, just like I would on the track with Anthony. If you're a coach, a parent, or you've got an athlete in your life who could use a session like this, send them this episode. Easy to hit play and follow along, no equipment list, no overthinking it. And if you want more of this kind of stuff, come find me on Instagram @aliciasfitness, that's where I post the extra training tips and behind-the-scenes stuff that doesn't make it into the episodes.

  3. Aug 28

    No Time to Run? Press Play. (25-Minute Coached Run) |ep 67

    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 minutes If 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.

  4. Aug 24

    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

  5. Aug 21

    EP 65: How to Run a Faster 5K: Guided Speed Workout + Coaching Cues

    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 takeaways Along 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 strong Whether 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

  6. Aug 20

    20 min Treadmill Tempo Intervals

    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

  7. Aug 6

    Ep 66 Zone 2 / Zone 3 Endurance Intervals

    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

  8. Apr 24

    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 Follow on Instagram: https://www.instagram.com/aliciasfitness/

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About

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!

Information

  • Creator
    alicia Phillips
  • Years Active
    2022 - 2026
  • Episodes
    65
  • Rating
    Clean
  • Copyright
    © alicia Phillips
  • Show Website
    Running workouts

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