Running workouts

New episode! I'm sharing a workout I built specifically for one of my athletes, Anthony, he plays both baseball and basketball, so this one's designed to hit what both sports actually ask of him: an engine that doesn't fade late in the game, plus the explosive, repeatable speed you need for a stolen base or a fast break.
25 minutes, start to finish. 5-minute warm-up, a 15-minute tempo run (steady effort into some fast/recovery intervals), and finishing with short max-effort sprints; hill or treadmill, your call. I coach you through the whole thing in real time, just like I would on the track with Anthony.
If you're a coach, a parent, or you've got an athlete in your life who could use a session like this, send them this episode. Easy to hit play and follow along, no equipment list, no overthinking it.
And if you want more of this kind of stuff, come find me on Instagram @aliciasfitness, that's where I post the extra training tips and behind-the-scenes stuff that doesn't make it into the episodes.

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