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.

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.

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.

Lace up, press play, and let’s run! 🚀

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.

Lace up, press play, and let’s get moving! 🚀🏃‍♂️

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!

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!

Looking to get back into running or add some variety to your routine? Join this 45-minute guided fun run designed for runners of all fitness levels! Whether you’re on a treadmill or hitting the pavement outdoors, this session will take you through a progressive walk, jog, run, and sprint format. With plenty of recovery built in, you’ll challenge yourself while keeping it fun and accessible. Expect expert coaching on pacing, form, and mindset throughout—plus, a focus on RPE (Rate of Perceived Exertion) to tailor the workout to your needs. Perfect for beginners restarting their journey or experienced runners easing back into consistency.

Get ready to feel empowered, energized, and accomplished—let’s lace up and get moving!

Join us for a dynamic 25-minute treadmill or outdoor run designed for intermediate-level runners looking to build strength, endurance, and focus. This guided session starts with a steady warm-up walk before incorporating incline walking to activate key muscle groups. Transition into a smooth jog, take on an energizing incline challenge, and finish strong with jog-run intervals that boost your speed and stamina.

Along the way, we'll dive into the benefits of hill training, the advantages of treadmill running, and how to maintain a positive mindset indoors or on the road. Whether you're training for your next race or staying fit during the off-season, this workout delivers a blend of structure and motivation to elevate your running.

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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 reflect

Coach 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 tackle the hills and take your running to the next level? In this 45-minute guided treadmill workout, we’ll combine strength-building inclines with strategic recovery to help you build power, endurance, and confidence.

This session includes:

Throughout the workout, you’ll get expert coaching on form, breathing, and technique, plus tips on the benefits of hill running and how it improves your overall performance. Whether you’re training for a race or simply looking to spice up your treadmill routine, this workout is a must-try for intermediate runners.

PS- the Hike is Koko Crater Trail :)

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