Running workouts

Welcome to Running Workouts! In this first episode, we’re laying the groundwork with a 10-minute total body strength routine. We’ll go through 5 essential exercises—bird dog, reverse lunge, hand release push-up, forearm plank, and single-leg glute bridge—each for 12 reps. This routine is designed to improve your strength, stability, and performance as a runner. Whether you’re just starting or looking to level up your training, this foundational workout is the perfect place to begin. Let’s get stronger, one rep at a time!

In this debut episode, Coach Alicia Phillips guides you through the importance of Sunday recovery and how to maximize it with a quick foam rolling protocol. Whether you're winding down from a tough training week or just looking to feel refreshed, this video podcast will help you release muscle tension and enhance recovery. Tune in for practical tips, a step-by-step foam rolling routine, and the benefits of making recovery an essential part of your training.

Perfect for runners of all levels!

Join us for a 75-minute audio-coached long run designed to build your endurance and increase time on your feet. This session begins with a 10-minute warm-up to ease your body into the run, followed by a steady, moderate-paced effort that focuses on maintaining consistency and building volume. As we approach the finish, we'll guide you through a 5-minute cool-down to gradually bring your heart rate down and kickstart recovery.

Whether you're training for a race or just looking to improve your stamina, this long run is an essential component of your weekly routine. Lace up your shoes and hit the road with us.

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

Playlist:

https://www.mixcloud.com/RaveRhythm/better-for-your-brain/

In this episode of "Running Workouts," join Coach Alicia Phillips for a 20-minute guided recovery run designed to help you bounce back from your intense workouts. Alicia will coach you through a relaxing, low-intensity run that promotes active recovery, reduces muscle stiffness, and sets you up for a successful long run tomorrow.

Starting with a dynamic warm-up to get your muscles loose and ready, Alicia will guide you through each step of your recovery run, emphasizing the importance of pacing, form, and breathing. As you move through this easy run, you’ll learn how to maximize the benefits of recovery while preparing your body and mind for the challenges ahead.

After your run, cool down with a series of gentle stretches and listen as Alicia shares tips on hydrating, fueling, and mentally preparing for your next long run. Whether you’re an experienced runner or just getting started, this episode will leave you feeling refreshed and ready to tackle your next challenge.

instagram.com/runningworkoutss

Get ready for an exhilarating 45-minute run with Coach Alicia Phillips! This audio-guided workout is perfect for runners looking to boost their speed and endurance. The session kicks off with a 10-minute warm-up to get your muscles primed and ready. You'll then dive into 5 intense 3-minute intervals at your 5K pace, each followed by a 1-minute recovery. And just when you think you're done, there's a surprise bonus round to push you even further! Finish strong with a well-deserved cool-down and a guided stretch to leave you feeling accomplished and energized. Lace up your shoes and let’s hit the road together!

If you are enjoying the music here is a link to the playlist.

https://www.mixcloud.com/RaveRhythm/street-freq//

Join Coach Alicia Phillips for a 25-minute walking recovery workout designed to rejuvenate your body and mind. In this episode of AliciasFitness, Coach Alicia delves into the crucial role of recovery days, highlighting 10 compelling reasons why they are just as important, if not more so, than your intense training days. Whether you're an experienced runner or just starting your fitness journey, this guided walk will help you understand the value of rest and recovery in optimizing performance and preventing injuries. Lace up your shoes and let Coach Alicia lead you to a healthier, balanced approach to fitness.

Highlights:

Instagram: @runningworkoutss

Get ready to push your limits with Coach Alicia in today’s episode of Running Workouts. This session is all about the 20 percent effort that makes 80 percent of the difference. You’ll start with an 8-minute warm-up to get your body ready, followed by a challenging 16-minute threshold pace run, and finish with a 6-minute cool-down. Whether you're a seasoned runner or just starting out, Coach Alicia’s expert guidance will help you maximize your performance and achieve your running goals. Lace up your shoes and let’s get moving!

Music playlist

https://m.mixcloud.com/RaveRhythm/the-mondays/

Kick off your week with a relaxed and rejuvenating 45-minute easy endurance run, guided by elite running coach Alicia Phillips. This session is perfect for runners of all levels looking to build aerobic endurance while maintaining a comfortable, conversational pace.

Episode Breakdown:

• ​Duration: 45 minutes
• ​Intensity: Low (Zone 1-2)
• ​Goal/Purpose: To build aerobic endurance, enhance recovery, and set a positive tone for your running week.

What to Expect:Coach Alicia Phillips will guide you through a soothing, steady-paced run designed to improve your cardiovascular fitness without putting unnecessary stress on your body. Throughout the run, Alicia will provide tips on maintaining good form, breathing techniques, and staying motivated.

#EasyRun #EnduranceRun #RunningPodcast #AliciaPhillips #MondayMotivation #RunningCoach #FitnessJourney #RunWithMe

Tune in and enjoy a smooth, effortless run that sets the perfect foundation for a great week ahead. Happy running! 🏃‍♂️🏃‍♀️✨

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

Description:

Episode Breakdown:

Why You’ll Love This Episode:

Plug in your headphones, lace up your running shoes, and let’s hit the road together for this invigorating 30-minute tempo run!

#TempoRun #RunningPodcast #AliciaPhillips #RunningCoach #EnduranceTraining #Fitness #WarmUp #CoolDown #RunWithMe

Step into the fast lane with Alicia Phillips as she leads you through an electrifying 40-minute HIIT Run session on the "Running workouts" podcast. Designed to cater to all levels of runners, from beginners to advanced, this workout promises to ignite your passion for running and elevate your performance.

Join Alicia as she expertly guides you through each phase of the workout, beginning with a 10-minute warm-up to prep your body and mind for the intense intervals ahead. Then, brace yourself for ten rounds of 1-minute sprints, each followed by 1 minute of active recovery, meticulously designed to challenge and inspire.

Whether you're a newbie lacing up your shoes for the first time or a seasoned pro looking to push your limits, Alicia's coaching will motivate you every step of the way. With her infectious enthusiasm and unwavering support, you'll find yourself conquering each sprint with newfound strength and determination.

As the workout winds down, Alicia will lead you through a soothing 10-minute cool down, focusing on gentle stretches and mindful breathing to help your body recover and rejuvenate.

Tune in with Alicia Phillips and discover the perfect blend of intensity and exhilaration, as you embark on a transformative journey toward becoming a stronger, faster, and more resilient runner.

Instagram: @runningworkouts