Short on time? Good. We don't need an hour today. This 25-minute coached run is designed to give you a purposeful, efficient training session when life is busy and you still want to get better at running.

We'll start with 5 minutes easy, then tackle 5 rounds of 2 minutes steady + 1 minute strong, followed by a 5-minute cooldown.

You'll work on changing gears, running strong without sprinting, recovering while moving, and building speed endurance, all in just 25 minutes.

The goal isn't to completely destroy yourself. It's to prove that you can make progress with the time you actually have.

So press play, check your surroundings, lace up, and let's get to work.

Your workout:
🏃 5 min easy warm-up
🔥 5 x (2 min steady + 1 min strong)
🧘 5 min easy cooldown
⏱️ Total: 25 minutes

If this run gets you moving, share it to your Instagram story and tag @AliciasFitness, leave a comment with how it went, and send it to the friend who always says they "don't have time" to run.

You don't need an hour.

You need a plan.

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

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.

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