Level: Intermediate 

Duration: 16 weeks 

Each week: 

• 4-5 runs running workouts

• 1-2 strength training workouts

• 1-2 mobility workouts

Program details: this 16 week marathon plan is designed for intermediate-level runners who are looking for a holistic approach to running strong, and injury-free. All the running workouts in this plan are based on distance and effort, so there’s no “exact” pace required for each workout. The runs vary in terms of style: speed work, endurance runs, hill repeats, and active recovery runs. All the strength training is runner-specific and programmed to help you improve strength, stability, power and running efficiency. The mobility workouts are going to help you improve your range of motion, joint strength, as well as prevent muscle imbalances and movement compensations. I would recommend having somewhat of a base prior to starting this training plan (about 20 miles a week for at least 3 weeks). Be sure to check out the pacing recommendations and schedule overview on day 1!

Equipment: Running shoes, mat, kettlebell (optional to use dumbbells for some kettlebell exercises), resistance bands (purchase HERE), yoga block, foam roller, and a bench or box.