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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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 treadmill running isn’t just a backup plan it’s a powerful training tool that sharpens focus and form when the weather turns. Perfect for intermediate runners ready to level up and stay consistent year-round.

Workout Breakdown:

• 4-min warm-up

• 14-min tempo intervals with recoveries

• 2-min cool down

This week's guided run is all about building real aerobic endurance — 6 minutes at a comfortable, sustainable Zone 2 effort, followed by a 1-minute push into Zone 3, repeated seven times. It's a full hour of coaching throughout: form cues to keep your stride efficient, a motivational story to carry you through the midpoint, and one simple takeaway you can apply to every run after this one — not just today's.

Whether you're on the treadmill or hitting the pavement, hit play and let's get to work.

📲 Follow along and join the community on Instagram:

https://www.instagram.com/aliciasfitness/

Motivation pod episode-

https://podcasts.apple.com/us/podcast/mastering-motivation-how-to-keep-training-when-life/id1855161541?i=1000779234731

Handheld water bottle on Amazon https://amzn.to/3TGavgz

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 through a structured warm-up, a dynamic main set packed with challenging, hard, and very hard efforts, and finish with a final push that simulates that race-day grind.

Along the way, I’ll coach you through:

* What threshold pace actually feels like (and why it matters)

* How to pace using effort vs. numbers

* Form cues to stay efficient as fatigue builds

* And how this style of training translates to both HYROX racing and endurance performance

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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 for cold-weather runs (in both °F and °C)

• Adjust your pacing and expectations in snow and wind

• Improve running form and traction on slick surfaces

• Fuel and hydrate properly- even when you don’t feel thirsty

• Stay safe, warm, and consistent all winter long

This isn’t just a workout- it’s a lesson in adapting to conditions, building durability, and showing up when it’s hardest.

Because the athletes who stay consistent through winter don’t just maintain fitness… they level up.

Think walk/jog runs are just for beginners? Think again.

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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 intervals that gradually build from short jogs to longer efforts, all while learning how to manage your effort, improve your form, and actually enjoy the process.

We’ll cover:

• Why walk breaks are a powerful training tool (not a setback)

• How to find the right effort using feel, not pace

• Form cues to help you run more efficiently outdoors

• How to use this workout as a foundation for long-term progress