Running workouts alicia Phillips

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






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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


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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.




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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




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*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.



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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

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