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. ١٠ فبراير

    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.

    ٢٦ من الدقائق

  2. ٢٥ يناير

    Playing With Pace Learning Your Gears in a 60-Minute Run #56

    What if you didn’t just run faster… but learned how to control your pace when it matters most? In 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 strategies You’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 confidence Perfect for: treadmill or outdoor runners, intermediate athletes, and anyone ready to level up their training with smart structure and real coaching.

    ١ س ٤ د

  3. ٣١‏/١٢‏/٢٠٢٥

    #55 The New Year Reset Run

    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 running This 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.

    ٤٦ من الدقائق

  4. ٠٩‏/١٢‏/٢٠٢٥

    #54 Treadmill Intervals 30 min

    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 endurance This 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

    ٣٥ من الدقائق

  5. ٢٤‏/١١‏/٢٠٢٥

    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

    ٢١ من الدقائق

  6. ٠٣‏/١١‏/٢٠٢٥

    Hill Power & Pace 20-Minute Advanced Treadmill Run

    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

    ٢١ من الدقائق

  7. ٢١‏/١٠‏/٢٠٢٥

    #51 Run/Walk Reset 1:1 Intervals for Every Runner

    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 levels Press play, find your pace, and reset your stride

    ٥٠ من الدقائق

  8. ١٠‏/١٠‏/٢٠٢٥

    #50 My Marathon Story

    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 Marathon Marathon Playlist Epic Hike was Watkins Glen about 30 minutes from Corning.

    ٣٤ من الدقائق
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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!

المعلومات

  • صناع العمل
    alicia Phillips
  • سنوات النشاط
    ٢٠٢٢ - ٢٠٢٦
  • الحلقات
    ٥٦
  • التقييم
    ملائم
  • حقوق النشر
    © alicia Phillips
  • موقع البرنامج على الويب
    Running workouts