Running workouts

You did it. The race is over. The finish line has been crossed. But now comes the part many athletes struggle with most: recovery.

In this 30-minute audio-coached walk/run workout, Coach Alicia guides you through an easy recovery session while discussing the physical and emotional side of post-race recovery. Whether you just completed a marathon, half marathon, triathlon, HYROX, or another big event, this workout will help you move, reflect, and begin the recovery process.

Along the way, you’ll learn:
• Why recovery is where fitness adaptations actually happen
• How to use Resting Heart Rate (RHR) and Heart Rate Variability (HRV) to monitor recovery
• The importance of sleep, mood, and energy levels after a race
• How to fuel properly with carbohydrates, protein, fluids, and electrolytes to speed recovery
• Why it’s normal to feel the post-race “Now What?” blues
• How to embrace Coach Alicia’s favorite acronym: F.A.I.L. — First Attempt In Learning

Coach Alicia also shares personal stories from the Wineglass Marathon, Honolulu Half Marathon, and 70.3 racing experiences, along with lessons learned from races that didn’t always go according to plan.

Whether your race was a personal best or a learning opportunity, this workout will help you celebrate what you’ve accomplished, reflect on what you’ve learned, and recover with purpose.

Remember: Recovery isn’t a break from training. Recovery is training.

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

This one was removed, but I'm putting it back out there, so I apologize for the sound quality. The music is just too good! Fingers Crossed

This one is spicy 🔥

In today’s episode, we’re taking on a 45-minute HYROX-inspired run designed to build strength, speed, and serious endurance, even if you’re not training for HYROX.

This is a threshold-focused workout with layered intervals that challenge your ability to:

* Hold a strong, “comfortably hard” pace
* Shift gears under fatigue
* Recover quickly and get back to work

You’ll move through a structured warm-up, a dynamic main set packed with challenging, hard, and very hard efforts, and finish with a final push that simulates that race-day grind.

Along the way, I’ll coach you through:

* What threshold pace actually feels like (and why it matters)
* How to pace using effort vs. numbers
* Form cues to stay efficient as fatigue builds
* And how this style of training translates to both HYROX racing and endurance performance

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