In this episode of Running Workouts, Coach Alicia guides you through a complete speed-focused training session designed to help you become a stronger, more efficient runner. You’ll learn what true 5K effort should feel like, how to use breathing to stay in control when the pace picks up, and why drills, strides, and proper pacing are essential for getting faster.

This workout includes:

• Easy warm-up run

• Running drills

• Strides

• 8 x 2-minute intervals at 5K effort

• Recovery jogs with coaching cues throughout

• Cool down and key takeaways

Along the way, you’ll learn:

• How to identify your 5K effort using RPE, pace, and heart rate

• Breathing strategies for faster running

• Common mistakes runners make when trying to improve their 5K

• Form cues to help you run efficiently

• Mental strategies for handling discomfort and finishing strong

Whether you’re chasing a new PR, preparing for an upcoming race, or simply looking to become a stronger runner, this workout will help you build the skills and confidence needed to run your best 5K.

Lace up, press play, and let’s get faster together.

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 event, this workout will help you move, reflect, and begin the recovery process.

Along the way, you’ll learn:

• Why recovery is where fitness adaptations actually happen

• How to use Resting Heart Rate (RHR) and Heart Rate Variability (HRV) to monitor recovery

• The importance of sleep, mood, and energy levels after a race

• How to fuel properly with carbohydrates, protein, fluids, and electrolytes to speed recovery

• Why it’s normal to feel the post-race “Now What?” blues

• How to embrace Coach Alicia’s favorite acronym: F.A.I.L. — First Attempt In Learning

Coach Alicia also shares personal stories from the Wineglass Marathon, Honolulu Half Marathon, and 70.3 racing experiences, along with lessons learned from races that didn’t always go according to plan.

Whether your race was a personal best or a learning opportunity, this workout will help you celebrate what you’ve accomplished, reflect on what you’ve learned, and recover with purpose.

Remember: Recovery isn’t a break from training. Recovery is training.

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 performance plateau.

You’ll learn the difference between easy Zone 2 running, controlled threshold work, and the mistake of living in the “grey zone” where you’re always tired but never truly adapting. Coach Alicia also shares real coaching insight, athlete patterns she sees every day, and the simple shifts that lead to real endurance gains.

This episode includes a guided workout designed to help you feel the difference between aerobic development and true intensity