📣 Ready to train smarter for your next 10K? My structured 10K training plan is now available! 10k Training Plan

Whether 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 way

This episode blends a smart training run with powerful education on energy, fatigue, and long-term performance.

🎙️ Let’s run, learn, and get stronger together.

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

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 intensely

This 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.

Get ready to level up your speed, endurance, and mental focus with this 55-minute audio-guided interval run. Coach Alicia leads you through a purposeful progression: a 15-minute warm-up, five fast and controlled 30-second surges with jog recoveries, followed by ten strong 1-minute intervals at 5K effort with generous 2-minute jogs.

This workout is designed to sharpen your top-end speed, dial in your pacing control, and teach your body how to recover and respond. Expect powerful coaching cues, pacing guidance, and motivation that keeps you present and pushing — without burning out.

Whether you’re training for a race or just want to add variety to your weekly mileage, this session will leave you stronger, smarter, and hungry to repeat it.

Intensity: Moderate to High

Gear: Running shoes, open road or treadmill

Goal: Speed development, controlled effort, interval pacing

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

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

Get ready to train like a Hyrox athlete! This 25-minute hybrid running workout is designed to build the endurance, strength, and grit needed for Hyrox racing. You’ll alternate between intense run intervals mimicking the demands of an actual Hyrox event.

Coach Alicia will guide you through each phase, explaining why these efforts matter, how they should feel, and what you need to know about conquering Hyrox. Whether you’re training for your first race or just looking to level up your endurance and power, this session will push your limits and keep you engaged from start to finish.

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

Ready to take your running to the next level? In this 60-minute interval run, we’ll guide you through six distinct paces—Recovery, Easy, Moderate, Challenging, Hard, and Very Hard—to help you develop better control, endurance, and speed. This workout is designed to sharpen your ability to shift gears efficiently, build strength across different effort levels, and improve your overall running economy.

Throughout the session, you’ll receive expert coaching cues to keep you focused, motivated, and in tune with your effort. Whether you're training for a race or just looking to break up the monotony of steady-state runs, this structured interval workout will keep you engaged and pushing your limits in all the right ways.

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

Don’t have time for a long run? No problem! This 23-minute guided workout is designed to maximize your time, boost endurance, and sharpen speed—all in under 25 minutes.

We’ll start with a 5-minute warm-up, easing into movement and setting the foundation. Then, we’ll lock into 15 minutes of steady Zone 2 running, building aerobic endurance while keeping the effort controlled and sustainable. To finish strong, we’ll hit four quick 15-second accelerations, focusing on turnover and power with short recoveries.

This run is perfect for busy days, maintaining fitness between longer sessions, or simply getting blood flowing and resetting your body. You don’t need hours to make progress—short, focused efforts like this add up and keep you strong.

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

It’s time to test your limits and see what you’re capable of in this 1-mile time trial! This guided session will help you pace yourself for a strong and even effort, with encouragement to push through the final stretch. Whether you’re aiming for 6 minutes or 10, this podcast will keep you motivated and focused. Use this time trial to set a benchmark for your current fitness and celebrate the effort you put in. Let’s tackle this mile together—ready, set, go!

Don’t forget to comment and tag me on social @runningworkoutss your 1 mile time!

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

Prepare your body and mind for a strong 1-mile time trial with this dynamic warm-up session. We’ll guide you through essential movements to loosen up tight muscles, activate key running mechanics, and ease into the right effort level. This 10 minute warm-up includes dynamic stretches, an easy jog, and strides to get your heart rate up and legs ready for speed. Whether you’re targeting a PR or establishing a baseline, this warm-up will set you up for success. Let’s focus, get loose, and get ready to run your best mile!