16-Week Treadmill + Outdoor Marathon

If you’re looking to combine treadmill and outdoor running, with mobility and strength training, you’ve come to the right place! This 16-week plan gradually increases in mileage each week and all the strength training is runner-specific and geared toward helping you improve the power of your stride and prevent injury. The mobility workouts help open up your range of motion to improve your overall movement capacity. Each week, you’ll know exactly when to: run, rest, strength train, and mobilize. I would recommend having a base prior to starting this plan (20+ miles/week). 

Each week: 

• 4 runs (Outdoor & treadmill, 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

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

Level: Intermediate-advanced 

Additional details: This plan is great for someone who wants to run outside for endurance runs and do intervals and speed work on the treadmill. The strength training in this program helps: prevent injury, improve the power in your stride, practice unilateral strength and jumps and core. I would recommend building up to this program (running about 20 miles a week for at least 3 weeks) prior to starting. You can modify the movements with lighter weights or supplement kettlebell exercises with dumbbells as well. Don’t miss out on the mobility days! These are going to improve your recovery, help you open up your range of motion and keep your joints moving fluidly.