Running workouts

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 LearningCoach 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.

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

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

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 longThis 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.

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 strategiesYou’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 confidencePerfect for: treadmill or outdoor runners, intermediate athletes, and anyone ready to level up their training with smart structure and real coaching.

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 enduranceThis 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

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

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 MarathonMarathon PlaylistEpic Hike was Watkins Glen about 30 minutes fromCorning.

Join Coach Alicia for a one-hour and fifteen-minute guided endurance run designed to build aerobic strength, sharpen running form, and keep you motivated from start to finish. After a dynamic warm-up with running drills, you’ll ease into a steady Zone 2 effort for 55 minutes — the sweet spot for endurance development. The run finishes with four fast striders to train leg turnover and efficiency before cooling down.Throughout the workout, Coach Alicia weaves in form cues, motivation, and education — from cadence and running economy to fueling, gear, seasons of life, and resetting goals. Whether you’re training for your next race or simply building your running base, this session will leave you feeling stronger, smoother, and ready for what’s ahead.

Ready to feel fast, strong, and efficient? In today’s guided 30-minute run, Coach Alicia leads you through a spicy pyramid interval workout that builds speed, stamina, and mental grit. Whether you’re training for a race or just want to get faster, this session delivers.💡 Along the way, you’ll learn what running economy really is (spoiler: it’s your body’s fuel efficiency) and how to improve it with smart cues, drills, and training strategies.🏃‍♀️ Today’s Workout: “Spicy Pyramid Push”* 5-min warm-up with striders* Pyramid intervals (1-2-3-2-1 minutes) at 10K, 5K, and mile pace with 1-minute jog recoveries* 5-7 min cool downTotal time: ~30 minutes🎓 You’ll Learn:* What running economy is and why it matters more than VO₂ max for most runners* The top 5 ways to improve your running efficiency* Coaching cues to help you stay strong and smooth at every paceReady to train smarter?Grab Coach Alicia’s 10K training plan designed for runners who want structure, strategy, and success on race day:👉 Download the 10K Plan Here 🎙️ Subscribe and follow for more guided runs, training tips, and coaching support to help you reach your next PR, one stride at a time.

In this audio-guided run, Coach Alicia leads you through a 40-minute endurance-based workout designed specifically for hot summer conditions. You’ll build aerobic strength with steady Zone 2 running while integrating short, powerful 30-second surges to improve turnover and form. But it’s not just about the workout it’s about running smart.Throughout the session, you’ll get expert coaching on how to adapt your training in the heat, stay consistent, and train safely while still gaining fitness. From hydration tips to pacing strategies, this episode gives you the tools to not only survive but thrive in summer running.Whether you’re training for a fall race or simply trying to stay motivated through the heat, this run will keep you strong, steady, and sweat-smart.🎯 What You’ll Gain:* 4 x 5-minute endurance intervals with strength surges* Summer-specific running tips: hydration, acclimation, heat adaptation* Motivation to stay consistent through challenging conditions* Coaching cues for better form and smart pacing🎽 Effort: Mostly Zone 2 with occasional strides 🕒 Duration: 40 minutes 🔁 Perfect for: Runners building base mileage, training through summer, or returning to consistent outdoor runs in warm weather.

Duration: 45 minutesInstagram:@RunningWorkoutss10k Training PlanLooking to boost your top-end speed, turnover, and mental sharpness? This audio-coached sprint session delivers exactly that. Join us for a progressive sprint pyramid workout designed to challenge both your body and brain. We’ll build from short, explosive efforts up to a sustained minute-long sprint, then reverse it to lock in control under fatigue.🏃‍♀️ What’s inside:* Dynamic warm-up and drills to prep your stride* 3 x 20s, 30s, 40s, 60s sprints — then back down* 2:1 work-to-rest ratio for full recovery between efforts* Coaching cues for sprint form, effort, and mental focus* Flexible cool down and optional mobility workWhether you're training for a race or just want to feel fast again, this session will help you build resilience, leg speed, and confidence — one sprint at a time.Jog or walk your recoveries. All levels welcome. Let’s go!

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:@runningworkoutss5 minute warm up30-minute main set 10-minute cooldown