Afleveringen
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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
--- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support -
*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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--- Support this podcast: https://podcasters.spotify.com/pod/show/alicia-phillips77/support