Running workouts

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 workYou’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

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.

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 upWhether 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.

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 runningThis 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.

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

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 levelsPress play, find your pace, and reset your stride

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.

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.

Inspired by athlete Adam CThis 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 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 reflectCoach 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.

📣 Ready to train smarter for your next 10K? My structured 10K training plan is now available! 10k Training PlanWhether 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 wayThis episode blends a smart training run with powerful education on energy, fatigue, and long-term performance.Let’s run, learn, and get stronger together.https://www.mixcloud.com/RaveRhythm/

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 intenselyThis 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.

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.Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠