Running workouts

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 episode, we guide you through a 40-minute Zone 2 calibration run designed to help you train smarter and finally understand your endurance zones.

If you’ve ever wondered whether your “easy run” is actually easy, or if your watch zones are accurate, this episode walks you through a structured workout to help you find your true Zone 2 effort, the foundation of endurance performance.

You’ll start with a 10-minute warm-up before settling into a 30-minute steady Zone 2 run with real-time coaching cues to help you stay relaxed, controlled, and aerobic.

After the workout, we break down how to analyze your heart rate data, check for cardiac drift, and adjust your training zones so your numbers align with how your body actually performs. You’ll also learn how to use the talk test and simple calculations to update your zones on platforms like Garmin, Apple watches, and TrainingPeaks.

This episode is perfect for runners, triathletes, and HYROX athletes who want to build a stronger aerobic engine, improve recovery between hard efforts, and make their training data more meaningful.

Because the strongest endurance athletes aren’t guessing their effort—they’re training with intention.

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.

What if you didn’t just run faster… but learned how to control your pace when it matters most?

In Episode #56, Coach Alicia guides you through a 60-minute audio-coached run designed to help you confidently shift between easy, challenging, and hard efforts—even when fatigue sets in.

This workout blends:
   •   A purposeful warm-up with striders
   •   Progressive intervals at 10K and 5K effort
   •   Strength-building incline work
   •   Real-time coaching cues, pacing education, and mindset strategies

You’ll practice staying relaxed at speed, holding form under pressure, and finishing strong—skills that translate directly to race day and everyday training.

Whether you’re training for a 10K, half marathon, or just want to feel more in control of your running, this episode teaches you how to find your gears and trust them.

🎙️ You’ll learn:
✔️ How to distinguish effort vs. pace
✔️ When to push—and when to stay patient
✔️ How to stay mentally strong late in a workout
✔️ Why learning pace control builds long-term confidence

Perfect for: treadmill or outdoor runners, intermediate athletes, and anyone ready to level up their training with smart structure and real coaching.