Running workouts

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.

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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.

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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.

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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!

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.

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.

Duration: 45 minutes

Instagram:@RunningWorkoutss

10k Training Plan

Looking 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 work

Whether 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!

📣 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.

https://www.mixcloud.com/RaveRhythm/