Level: Intermediate 

Duration: 10 weeks

Each week: 

• 4 runs (treadmill and outdoor - 25-60+ mins each workout) 

• 1-2 run-specific strength training workouts (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency, 

• 1 mobility workout - improve flexibility and range of motion

Description:

Get ready for 10 weeks of training with outdoor runs! If you don’t have access to a treadmill, this plan is perfect for you. All the runs are outdoors and vary amongst easy pace aerobic runs, speed work, hill repeats, and long runs. It’s the perfect mixture of programming to get you across the finish line. The program also includes weight training, warm-ups, and mobility training to help prevent injuries.  I would recommend having a base prior to starting this plan (3-4 weeks of 12+ miles a week). The plan gradually progresses in terms of the workouts’ duration and intensity, and brings you into a taper right before your race. The best part about this plan is that you don’t have to think about or wonder what to do and when to do it. 

Equipment:

Mat, treadmill, kettlebell (optional to use dumbbells for some kettlebell exercises), resistance bands (purchase HERE), yoga block, foam roller, and a bench or box.