Duration: 45 minutesInstagram:@RunningWorkoutss10k Training PlanLooking 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 workWhether 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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43:06
#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 PlanWhether 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 wayThis episode blends a smart training run with powerful education on energy, fatigue, and long-term performance.🎙️ Let’s run, learn, and get stronger together.
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31:22
45 Minute Intervals
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:@runningworkoutss5 minute warm up30-minute main set 10-minute cooldown
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55:59
#41 Feel-Good Speed: 20-Min Interval Run + Health Check Tips for Runners”
In this episode, you’ll be guided through a fun and energizing 20-minute interval run designed to build speed, confidence, and rhythm—perfect for runners of all levels. Whether you’re getting back into structured workouts or adding some intensity to your weekly routine, this one’s for you.We also take a few minutes to talk about something many runners overlook: your health on the inside. I just had my annual physical, and it reminded me how important it is to check in with your doctor—especially when you’re training consistently.As a coach and runner (not a doctor or dietitian!), here are some of the blood tests I recommend asking about at your next check-up:* ✅ Complete Blood Count (CBC)* ✅ Ferritin + Iron Panel* ✅ Vitamin D* ✅ Vitamin B12 and Folate* ✅ Thyroid panel (TSH, Free T3, Free T4)* ✅ Electrolytes: Magnesium, Sodium, Potassium* ✅ Hormonal markers (like cortisol or testosterone) if you're training intenselyThis episode is part workout, part wellness reminder: your performance starts with your health. Let’s run smart and take care of our bodies—inside and out. 💪🎶 Grab your headphones and let’s get into it.
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21:50
#40 55-Minute Intervals Run: Build Speed & Endurance with Controlled Power
Get ready to level up your speed, endurance, and mental focus with this 55-minute audio-guided interval run. Coach Alicia leads you through a purposeful progression: a 15-minute warm-up, five fast and controlled 30-second surges with jog recoveries, followed by ten strong 1-minute intervals at 5K effort with generous 2-minute jogs.This workout is designed to sharpen your top-end speed, dial in your pacing control, and teach your body how to recover and respond. Expect powerful coaching cues, pacing guidance, and motivation that keeps you present and pushing — without burning out.Whether you’re training for a race or just want to add variety to your weekly mileage, this session will leave you stronger, smarter, and hungry to repeat it.Intensity: Moderate to HighGear: Running shoes, open road or treadmillGoal: Speed development, controlled effort, interval pacingTrain smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max
Audio coached guided running workouts.
I created this podcast to be able to help more people enjoy running as much as I do. I love the process, but running solo can be daunting. My goal is to create an experience that makes you look forward to your runs, have fun, and train smart!
Italia