Running workouts

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 eve...

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 performa...

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

This one is spicy 🔥 In today’s episode, we’re taking on a 45-minute HYROX-inspired run designed to build strength, speed, and serious endurance, even if you’re not training for HYROX. This is a threshold-focused workout with layered intervals that challenge your ability to: * Hold a strong, “comfortably hard” pace * Shift gears under fatigue * Recover quickly and get back to work You’ll move thro...

Think walk/jog runs are just for beginners? Think again. In this episode, Coach Alicia guides you through a 40-minute outdoor walk/jog workout designed to build endurance, boost confidence, and keep your body injury-free. Whether you’re new to running, returning after time off, or simply looking to train smarter, not harder, this session meets you where you are. You’ll move through intentional int...

In this episode, we guide you through a 40-minute Zone 2 calibration run designed to help you train smarter and finally understand your endurance zones. Zone calculator: https://www.8020endurance.com/80-20-zone-calculator/ If you’ve ever wondered whether your “easy run” is actually easy, or if your watch zones are accurate, this episode walks you through a structured workout to help you find your...

In this 30-minute audio-coached run, we’re embracing the elements and turning your winter miles into an opportunity to get stronger, smarter, and more efficient. Whether you’re running outdoors in the cold or hitting the treadmill, this session blends easy endurance with light pickups to keep your legs engaged and your mindset sharp. Along the way, you’ll learn how to:    •   Dress appropriately f...

This 25 minute audio-coached run is all about effort contrast—learning how to move smoothly between “comfortably hard” and “very hard” without losing form or control. You’ll work through a ladder-style interval set where each round blends RPE 7 (semi-hard) with RPE 9 (very hard) efforts, followed by short, active recoveries. The balance shifts each interval, challenging your legs, lungs, and minds...

What if you didn’t just run faster… but learned how to control your pace when it matters most? In Episode #56, Coach Alicia guides you through a 60-minute audio-coached run designed to help you confidently shift between easy, challenging, and hard efforts—even when fatigue sets in. This workout blends:    •   A purposeful warm-up with striders    •   Progressive intervals at 10K and 5K effort    •...

This 45-minute guided running workout is your post-holiday reset and your bridge into the New Year. Designed for treadmill or outdoor running, this session focuses on building momentum—not burnout—with progressive pacing, controlled surges, and mindset-driven coaching. You’ll be guided minute by minute using effort-based cues, with both mile and kilometer pacing suggestions to meet you wherever yo...

This guided run uses RPE (Rate of Perceived Exertion), heart-rate zones, and pace cues in both miles and kilometers, making it accessible whether you’re running indoors, outdoors, or tuning in from anywhere in the world. Throughout the workout, Coach Alicia introduces the 4 F’s framework — Fun, Fitness, Financial, and Family — and shares how these pillars are shaping her 2026 goals and the vision...

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 trea...

Climb stronger. Run faster. Build power. In this advanced 20-minute treadmill session, Coach Alicia Phillips leads you through hill repeats and speed surges designed to build lower-body strength, aerobic capacity, and mental grit. You’ll train with intention mastering both the climb and the recovery. Between efforts, Alicia dives into why hill training is one of the most effective ways to develop...

Whether you’re coming back from a race, rebuilding your routine, or simply craving a low-pressure day, this 50-minute Run/Walk Reset is for you. Join Coach Alicia Phillips for a guided 1:1 interval run that balances effort and recovery — one minute running, one minute walking — to build endurance, improve efficiency, and leave you feeling refreshed, not fatigued. Throughout this episode, Alicia sh...

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 fi...

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...

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 be...

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 le...

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 w...

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 pa...

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...

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 minu...

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 co...

📣 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 endu...

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! In...