Episodes
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In this debut episode, Coach Alicia Phillips guides you through the importance of Sunday recovery and how to maximize it with a quick foam rolling protocol. Whether you're winding down from a tough training week or just looking to feel refreshed, this video podcast will help you release muscle tension and enhance recovery. Tune in for practical tips, a step-by-step foam rolling routine, and the benefits of making recovery an essential part of your training.
Perfect for runners of all levels!
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Join us for a 75-minute audio-coached long run designed to build your endurance and increase time on your feet. This session begins with a 10-minute warm-up to ease your body into the run, followed by a steady, moderate-paced effort that focuses on maintaining consistency and building volume. As we approach the finish, we'll guide you through a 5-minute cool-down to gradually bring your heart rate down and kickstart recovery.
Whether you're training for a race or just looking to improve your stamina, this long run is an essential component of your weekly routine. Lace up your shoes and hit the road with us.
Playlist:
https://www.mixcloud.com/RaveRhythm/better-for-your-brain/
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In this episode of "Running Workouts," join Coach Alicia Phillips for a 20-minute guided recovery run designed to help you bounce back from your intense workouts. Alicia will coach you through a relaxing, low-intensity run that promotes active recovery, reduces muscle stiffness, and sets you up for a successful long run tomorrow.
Starting with a dynamic warm-up to get your muscles loose and ready, Alicia will guide you through each step of your recovery run, emphasizing the importance of pacing, form, and breathing. As you move through this easy run, you’ll learn how to maximize the benefits of recovery while preparing your body and mind for the challenges ahead.
After your run, cool down with a series of gentle stretches and listen as Alicia shares tips on hydrating, fueling, and mentally preparing for your next long run. Whether you’re an experienced runner or just getting started, this episode will leave you feeling refreshed and ready to tackle your next challenge.
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instagram.com/runningworkoutss
Get ready for an exhilarating 45-minute run with Coach Alicia Phillips! This audio-guided workout is perfect for runners looking to boost their speed and endurance. The session kicks off with a 10-minute warm-up to get your muscles primed and ready. You'll then dive into 5 intense 3-minute intervals at your 5K pace, each followed by a 1-minute recovery. And just when you think you're done, there's a surprise bonus round to push you even further! Finish strong with a well-deserved cool-down and a guided stretch to leave you feeling accomplished and energized. Lace up your shoes and let’s hit the road together!
If you are enjoying the music here is a link to the playlist.
https://www.mixcloud.com/RaveRhythm/street-freq//
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Join Coach Alicia Phillips for a 25-minute walking recovery workout designed to rejuvenate your body and mind. In this episode of AliciasFitness, Coach Alicia delves into the crucial role of recovery days, highlighting 10 compelling reasons why they are just as important, if not more so, than your intense training days. Whether you're an experienced runner or just starting your fitness journey, this guided walk will help you understand the value of rest and recovery in optimizing performance and preventing injuries. Lace up your shoes and let Coach Alicia lead you to a healthier, balanced approach to fitness.
Highlights:
Importance of recovery days for overall fitness Benefits of active recovery through walking Tips on how to make the most of your recovery daysInstagram: @runningworkoutss
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Get ready to push your limits with Coach Alicia in today’s episode of Running Workouts. This session is all about the 20 percent effort that makes 80 percent of the difference. You’ll start with an 8-minute warm-up to get your body ready, followed by a challenging 16-minute threshold pace run, and finish with a 6-minute cool-down. Whether you're a seasoned runner or just starting out, Coach Alicia’s expert guidance will help you maximize your performance and achieve your running goals. Lace up your shoes and let’s get moving!
Music playlist
https://m.mixcloud.com/RaveRhythm/the-mondays/
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Kick off your week with a relaxed and rejuvenating 45-minute easy endurance run, guided by elite running coach Alicia Phillips. This session is perfect for runners of all levels looking to build aerobic endurance while maintaining a comfortable, conversational pace.
Episode Breakdown:
Duration: 45 minutesIntensity: Low (Zone 1-2)Goal/Purpose: To build aerobic endurance, enhance recovery, and set a positive tone for your running week.What to Expect:Coach Alicia Phillips will guide you through a soothing, steady-paced run designed to improve your cardiovascular fitness without putting unnecessary stress on your body. Throughout the run, Alicia will provide tips on maintaining good form, breathing techniques, and staying motivated.
Key Highlights:
Warm-Up: Start with a gentle, easy jog to gradually elevate your heart rate and prepare your muscles for the workout.Main Run: Maintain a steady, comfortable pace where you can hold a conversation without difficulty. Alicia's expert guidance will help you stay focused and relaxed.Cool Down: Finish with a light jog, allowing your heart rate to gradually decrease, followed by some recommended stretches to aid recovery.Why You’ll Love This Episode:
Expert Coaching: Benefit from Alicia’s extensive experience and motivational insights.Relaxed Pace: Ideal for beginners and seasoned runners alike, focusing on building endurance while staying injury-free.Positive Start: Begin your week with a run that leaves you feeling energized and accomplished.Lace up your running shoes, plug in your headphones, and join Alicia Phillips for a peaceful and productive start to your week. Let's enjoy the journey and build our endurance together!
Tags: #EasyRun #EnduranceRun #RunningPodcast #AliciaPhillips #MondayMotivation #RunningCoach #FitnessJourney #RunWithMe
Tune in and enjoy a smooth, effortless run that sets the perfect foundation for a great week ahead. Happy running! 🏃♂️🏃♀️✨
If you’re enjoying the music check out the playlist
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Description:Join elite running coach Alicia Phillips for a dynamic 30-minute tempo run that will elevate your training and boost your endurance! This audio-guided session is perfect for runners of all levels looking to enhance their performance with structured, expert coaching.
Episode Breakdown:
Warm-Up (8 minutes): Ease into your run with a gentle warm-up designed to prepare your body for the workout ahead. Alicia will guide you through some light jogging and dynamic stretches to get your muscles ready and your heart rate up.
Tempo Run (16 minutes): Push your limits with a focused 16-minute tempo run. Alicia’s motivational coaching will help you maintain a challenging yet sustainable pace, ideal for improving your lactate threshold and overall speed. Stay strong and steady as you hit that sweet spot between comfortable and strenuous effort.
Cool Down (6 minutes): Gradually bring your heart rate down with a soothing 6-minute cool down. Alicia will lead you through some gentle jogging and essential stretches to help your muscles recover and reduce the risk of injury.
Why You’ll Love This Episode:
Expert Coaching: Alicia Phillips brings her years of experience and passion for running to guide you every step of the way. Structured Training: This session is designed to maximize your training efficiency, with clearly defined segments to keep you on track. Motivational Insights: Alicia provides real-time tips and encouragement to keep you motivated and focused throughout the run.Plug in your headphones, lace up your running shoes, and let’s hit the road together for this invigorating 30-minute tempo run!
#TempoRun #RunningPodcast #AliciaPhillips #RunningCoach #EnduranceTraining #Fitness #WarmUp #CoolDown #RunWithMe
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Step into the fast lane with Alicia Phillips as she leads you through an electrifying 40-minute HIIT Run session on the "Running workouts" podcast. Designed to cater to all levels of runners, from beginners to advanced, this workout promises to ignite your passion for running and elevate your performance.
Join Alicia as she expertly guides you through each phase of the workout, beginning with a 10-minute warm-up to prep your body and mind for the intense intervals ahead. Then, brace yourself for ten rounds of 1-minute sprints, each followed by 1 minute of active recovery, meticulously designed to challenge and inspire.
Whether you're a newbie lacing up your shoes for the first time or a seasoned pro looking to push your limits, Alicia's coaching will motivate you every step of the way. With her infectious enthusiasm and unwavering support, you'll find yourself conquering each sprint with newfound strength and determination.
As the workout winds down, Alicia will lead you through a soothing 10-minute cool down, focusing on gentle stretches and mindful breathing to help your body recover and rejuvenate.
Tune in with Alicia Phillips and discover the perfect blend of intensity and exhilaration, as you embark on a transformative journey toward becoming a stronger, faster, and more resilient runner.
Instagram: @runningworkouts
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Embark on a 40-minute journey of self-improvement and running enlightenment with our latest episode. Lace up your shoes, hit play, and join us as we delve into the crucial element of running cadence and why it holds the key to unlocking your full potential as a runner.
Discover the rhythm of your stride and learn how adjusting your cadence can enhance efficiency, reduce injury risk, and propel you toward your running goals.
Throughout the session, our experienced coach will share valuable tips and techniques to help you optimize your cadence and harness its power to transform your running experience. Whether you're a seasoned athlete or a novice jogger, this podcast offers something for every runner seeking to elevate their performance and stride with purpose.
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This workout is spicy! Don't let the 1-minute walking intervals tell you otherwise. Coached by Alicia Phillips, 80/20 Certified Endurance Coach. Get ready to surprise yourself with some fast-paced intervals with walking recoveries. As the run progresses, the intervals get shorter and quicker. This workout can easily be tailored for a beginner or an advanced runner- listen to her cues and enjoy!
Instagram:@runningworkoutss
5 minute warm up
30-minute main set
10-minute cooldown
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*If you have any further questions, please DM me on instagram @runningworkoutsPace is useful because it’s a performance-relevant variable. You race on the clock, so why not also train by the clock? However, pace becomes unreliable when you’re running uphill or downhill. Heart rate has the advantage of reflecting physiological intensity, or how hard your body is working, unlike pace and power. But heart rate is not a reliable way to monitor intensity during short efforts at high intensity because heart rate lags behind abrupt changes in pace. Heart rate is also influenced by environmental and other factors, including temperature and hydration status, that can distort its relationship to actual exercise intensity.https://www.8020endurance.com/80-20-zone-calculator/Workout Description20 minute maximum effort time trial1) Warm-up for 12 minutes:- first 8 minutes: EZ running- roll into 2x 10s (or ~50m) gradual accelerations to near top speed. Stay fluid. Don't strain. (1:50 easy running recoveries)2) stop, walk, and recover breathing fully for the next 3 minutes3) run 20 minutes at maximal effort*- aim for a fast steady start, but not initially maximal. The effort should feel maximal by the end of the test, not the outset.4) stop, walk, and recover breathing fully for 5 minutesNOTE: it is ok to do this testing on a track, path, or road - as long as it is safe and allows you to run uninterrupted for the test. Avoid 180 degree turns if possible.--- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support
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Zone 2 training is essential for aerobic development, but it also helps you improve your body’s energy efficiency, prevent injury, improve recovery, and weight management. While it is often utilized by endurance athletes, zone 2 has benefits for anyone, regardless of their fitness level or goals. #8020running #zone2 #runningworkouts--- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support
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Whether you are a beginner or advanced runner, this workout is a must do! This is also my go to workout when I just don’t feel like working out. I promise you’re really going to enjoy this workout and be amazed how quick it flies by. --- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support
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IM BACK! Join me in a guided coached warm up run! This is a great way to get started before your main workout or just getting into running and not sure how or where to start. --- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support
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Run along with coach Alicia for a 30 minute endurance intervals run. We’ll begin with an 8min warm up. There will be three intervals runs with jog recoveries totaling 16 minutes. This is an intermediate run and can be scaled depending on your fitness level. Finishing with a 6 minute cool down. 🎵 https://open.spotify.com/playlist/7khL0LqdJETDy42CVvlAjf?si=nd71tweeRB-W3ZjM0EOT_QInstagram & tik tok @trainingworkoutss--- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support
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Run along with coach Alicia for a 60 minute progression run. We’ll begin with a 10 min warm up. There will be three progression runs at an easy pace. The final 16 minutes will be a hard push. This is a more advanced run, but very doable! Finishing with a 4 minute cool down. 🎵 https://open.spotify.com/playlist/7khL0LqdJETDy42CVvlAjf?si=nd71tweeRB-W3ZjM0EOT_QInstagram & tik tok @trainingworkoutss--- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support
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Run along with coach Alicia for a 45 EDM interval training workout. We’ll begin with a 5 min warm up. The first block will be 4 rounds of 3 min running/1 min jogging. Second block is 2 min running, and final block is 1 min running. 🎵 https://open.spotify.com/playlist/7khL0LqdJETDy42CVvlAjf?si=nd71tweeRB-W3ZjM0EOT_QInstagram & tik tok @trainingworkoutss--- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support
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Run along with coach Alicia for a 30 minute edm endurance paced run. We’ll begin with a 3 min warm up followed by a 26 min easy paced run and finish with a 2 min cool down. 🎵 https://open.spotify.com/playlist/7khL0LqdJETDy42CVvlAjf?si=nd71tweeRB-W3ZjM0EOT_QInstagram & tik tok @trainingworkoutss--- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support
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Don’t think just do! Your running coach, Alicia, will guide you through a 20 minute out and back run. There’s 10 intervals total with jogging recoveries. --- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support
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