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

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

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

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

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.

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.

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 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.

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 pace

Ready 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.

Inspired by athlete Adam C

This 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!