Level: Intermediate 

Duration: 16 weeks 

Each week: 

• 4 runs (Outdoor, 30 mins - 3+ hours)

• 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:

If you’re looking to train for a marathon and only want to run outdoors (no treadmill), this plan is great for you! Each week, you’ll know exactly when to run, rest, strength train, and do mobility. The strength training in this plan includes weights, but you can modify most of the movements to have no weights as well. The running workouts are about 80% endurance and easy effort, and 20% speed work, hill repeats, and sprints. The plan’s workouts gradually increase in terms of intensity and duration as you go, and you’re brought to a taper in the last few weeks of the plan. The longest run is 20 miles. 

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.