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

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 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

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 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

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.

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 mindset in a powerful but approachable way.

Perfect for treadmill or outdoor runners, this workout includes:

• Clear RPE-based coaching

• Treadmill + outdoor pace guidance

• Education on why changing gears matters for racing and training

• Motivation to stay strong when discomfort shows up

Whether you’re training for a race or just want to feel faster and more confident, this run will teach you how to stay in control—and then surge when it counts.

🎧 Lace up, press play, and learn how to change gears.