Running workouts

The days are getting shorter, the temperatures are dropping, and getting out the door for a run is suddenly a whole lot harder. Sound familiar?

Let's keep it simple this winter.

In Episode 70 of Running Workouts, I'm taking you through a 25-minute coached run designed to help you stay consistent, build your aerobic base, and keep moving when your motivation is nowhere to be found.

We'll warm up together, talk winter running safety and staying motivated, work on breathing, and finish with three rounds of 90 seconds steady with 60 seconds easy in between. I'll call out the timing and coach you through every round, so you can leave the watch-watching to me.

No complicated workout. No pressure to hit a certain pace. Just you, me, and 25 minutes of purposeful movement.

In this episode, we're covering:

• How to warm up properly before heading out into the cold

• Staying visible and safe when running in the dark

• Why motivation follows action, not the other way around

• Simple tricks to make getting out the door easier

• A breathing drill to help you stay relaxed and controlled

• A coached 3-round steady running workout

• Why winter is the perfect time to build your base instead of chasing PRs

Whether you're a newer runner building consistency or an experienced runner preparing for spring races, this session is your reminder that you don't need a perfect training day. You just need to keep showing up.

Your challenge this week: Pick ONE thing that will make your next run easier. Lay out your clothes tonight. Charge your headlamp. Text a friend and plan a coffee run. Whatever it is, pick it and do it.

🎧 Press play and let's get those miles in.

If this episode helps you, share it with a running friend who needs a little winter motivation, and follow Running Workouts for more coached runs and practical training advice.

Want more structure, accountability, and a training plan built around YOUR goals? Connect with me about personalized run and endurance coaching.

Stay safe, stay warm, and stay consistent.

— Coach Alicia

#RunningWorkouts #WinterRunning #RunningMotivation #BaseTraining #RunCoaching

Your easy runs are probably too hard. Let's fix that together.

Lace up and come run with me. This is a 40-minute audio coached run, and it's actually easy. No intervals, no hero moves. You'll probably feel like you're holding back, and that's exactly the point.

I'm heading to Portugal for a trail running adventure, and I'm in the middle of a full-blown taper tantrum. So on today's run, I'm taking myself (and you) through why your fitness isn't going anywhere.

On this run, we'll cover:

• What my metabolic assessment taught me about my foundation
• What the gray zone is, why it has a purpose, and why living there backfires
• Why "just run faster" doesn't raise your ceiling the way you'd think
• Why getting back into running so often ends in injury (hint: running is a power sport)
• Why your watch's zones and pace estimates are guesses, and how RPE fills the gap
• A safety check, because we're outside and I want you home happy

What to expect: a 3-4 out of 10 effort. You should be able to talk in full sentences the whole time. If you finish feeling like you could've done more, you nailed it.

A little teaser: I'm building an assessment that uses audio coached runs like this one to help you field test, so you know your zones are accurate. Want in? Join the waitlist here

Know someone who runs everything too hard, or keeps getting hurt every time they start up again? Send them this one. Then come back and tell me how it felt.

Press play and let's go run easy.

Follow and tag me on Instagram

New episode! I'm sharing a workout I built specifically for one of my athletes, Anthony, he plays both baseball and basketball, so this one's designed to hit what both sports actually ask of him: an engine that doesn't fade late in the game, plus the explosive, repeatable speed you need for a stolen base or a fast break.

25 minutes, start to finish. 5-minute warm-up, a 15-minute tempo run (steady effort into some fast/recovery intervals), and finishing with short max-effort sprints; hill or treadmill, your call. I coach you through the whole thing in real time, just like I would on the track with Anthony.

If you're a coach, a parent, or you've got an athlete in your life who could use a session like this, send them this episode. Easy to hit play and follow along, no equipment list, no overthinking it.

And if you want more of this kind of stuff, come find me on Instagram @aliciasfitness, that's where I post the extra training tips and behind-the-scenes stuff that doesn't make it into the episodes.

Short on time? Good. We don't need an hour today. This 25-minute coached run is designed to give you a purposeful, efficient training session when life is busy and you still want to get better at running.

We'll start with 5 minutes easy, then tackle 5 rounds of 2 minutes steady + 1 minute strong, followed by a 5-minute cooldown.

You'll work on changing gears, running strong without sprinting, recovering while moving, and building speed endurance, all in just 25 minutes.

The goal isn't to completely destroy yourself. It's to prove that you can make progress with the time you actually have.

So press play, check your surroundings, lace up, and let's get to work.

Your workout:
🏃 5 min easy warm-up
🔥 5 x (2 min steady + 1 min strong)
🧘 5 min easy cooldown
⏱️ Total: 25 minutes

If this run gets you moving, share it to your Instagram story and tag @AliciasFitness, leave a comment with how it went, and send it to the friend who always says they "don't have time" to run.

You don't need an hour.

You need a plan.

If you feel like you’re training hard but your pace just isn’t improving, this episode is for you.

In today’s session, Coach Alicia breaks down one of the most common endurance training frustrations: working harder without actually getting faster. We’ll dive into why this happens, what most runners are getting wrong in their weekly training structure, and how to finally break through that performance plateau.

You’ll learn the difference between easy Zone 2 running, controlled threshold work, and the mistake of living in the “grey zone” where you’re always tired but never truly adapting. Coach Alicia also shares real coaching insight, athlete patterns she sees every day, and the simple shifts that lead to real endurance gains.

This episode includes a guided workout designed to help you feel the difference between aerobic development and true intensity

In this episode of Running Workouts, Coach Alicia guides you through a complete speed-focused training session designed to help you become a stronger, more efficient runner. You’ll learn what true 5K effort should feel like, how to use breathing to stay in control when the pace picks up, and why drills, strides, and proper pacing are essential for getting faster.

This workout includes:

• Easy warm-up run

• Running drills

• Strides

• 8 x 2-minute intervals at 5K effort

• Recovery jogs with coaching cues throughout

• Cool down and key takeaways

Along the way, you’ll learn:

• How to identify your 5K effort using RPE, pace, and heart rate

• Breathing strategies for faster running

• Common mistakes runners make when trying to improve their 5K

• Form cues to help you run efficiently

• Mental strategies for handling discomfort and finishing strong

Whether you’re chasing a new PR, preparing for an upcoming race, or simply looking to become a stronger runner, this workout will help you build the skills and confidence needed to run your best 5K.

Follow on Instagram here

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

This week's guided run is all about building real aerobic endurance — 6 minutes at a comfortable, sustainable Zone 2 effort, followed by a 1-minute push into Zone 3, repeated seven times. It's a full hour of coaching throughout: form cues to keep your stride efficient, a motivational story to carry you through the midpoint, and one simple takeaway you can apply to every run after this one — not just today's.

Whether you're on the treadmill or hitting the pavement, hit play and let's get to work.

📲 Follow along and join the community on Instagram:

https://www.instagram.com/aliciasfitness/

Motivation pod episode-

https://podcasts.apple.com/us/podcast/mastering-motivation-how-to-keep-training-when-life/id1855161541?i=1000779234731

Handheld water bottle on Amazon https://amzn.to/3TGavgz

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 Learning

Coach 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