Level: Intermediate

Duration: 16 weeks 

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

Description:

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.

Equipment:

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