Level: Advanced

Duration: 12 weeks

Each week, you’ll have:

• 4-5 running workouts (speed, endurance, easy pace)

• 1-2 strength training workouts

Equipment:

20 lb+ kb or dumbbell, a barbell, plates, a box or bench, resistance bands (purchase here), and a mat.

Tips for this program:

1. You can do these runs outside or on a treadmill
2. You will find a schedule/program outline on day 1 if you like to plan ahead.
3. Each week, you have 4 runs, and this program gradually progresses.
4. Stick to the schedule and pacing recommendations as best as you can, and if you miss a workout, it's okay! Just pick up where you left off.
5. For workouts that say easy pace, this means light effort, low heart rate.
6. For workouts like 400-meter, 800-meter, and mile repeats, this is speed work. The goal is to run each interval a little faster than the last.