Running workouts

#45: Threshold + Breakaway Burst Builder

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 pace * 30 seconds jog or walk * 3 x 30 seconds at breakaway pace with 45 sec recoveries * 2 minutes back at threshold * 5 minutes easy jog * Then… we repeat 🔁 Learn how threshold should feel, how to hit breakaway pace without redlining, and why heart rate recovery after short surges is one of the most powerful signs of endurance fitness. 🎙️ Whether you're training for a 5K, a marathon, or just chasing that sharp, efficient run form—we're building your engine from both ends. Let’s run strong together. Hit play and let’s go!

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#44 Running in the Heat 40 min Run

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 to adapt your training in the heat, stay consistent, and train safely while still gaining fitness. From hydration tips to pacing strategies, this episode gives you the tools to not only survive but thrive in summer running. Whether you’re training for a fall race or simply trying to stay motivated through the heat, this run will keep you strong, steady, and sweat-smart. 🎯 What You’ll Gain: * 4 x 5-minute endurance intervals with strength surges * Summer-specific running tips: hydration, acclimation, heat adaptation * Motivation to stay consistent through challenging conditions * Coaching cues for better form and smart pacing 🎽 Effort: Mostly Zone 2 with occasional strides
🕒 Duration: 40 minutes
 🔁 Perfect for:
Runners building base mileage, training through summer, or returning to consistent outdoor runs in warm weather.

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#32 Progression Run 40 min

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 minutes at your fastest effort to finish strong • A 5-minute cool-down to recover and reflect Coach Alicia Phillips provides guidance throughout, helping you find your rhythm, stay motivated, and push to your limits safely. This session is perfect for anyone looking to enhance their speed and stamina while learning how to pace effectively.

Episode #43: Sprint Pyramid – Power, Precision & Speed

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 control under fatigue. 🏃‍♀️ What’s inside: * Dynamic warm-up and drills to prep your stride * 3 x 20s, 30s, 40s, 60s sprints — then back down * 2:1 work-to-rest ratio for full recovery between efforts * Coaching cues for sprint form, effort, and mental focus * Flexible cool down and optional mobility work Whether you're training for a race or just want to feel fast again, this session will help you build resilience, leg speed, and confidence — one sprint at a time. Jog or walk your recoveries. All levels welcome. Let’s go!

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#42 Thirty Minute Audio Run + The Truth About Low Ferritin”

📣 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 endurance without overtraining. Then, we get real. Coach Alicia shares her recent bloodwork results—normal iron but low ferritin—and dives into why this matters for endurance athletes, especially women. You'll learn: * What ferritin really means for energy, recovery, and performance * The best way to take iron supplements (timing + what to avoid) * What to do if your iron is high but ferritin is still low * How to rebuild and maintain iron stores the right way This episode blends a smart training run with powerful education on energy, fatigue, and long-term performance. Let’s run, learn, and get stronger together. https://www.mixcloud.com/RaveRhythm/

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