Level: Intermediate

Duration: 16 weeks 

Each week: 

• 4-5 running workouts

• 1-2 run strength training workouts

• 1-2 mobility workouts

Program details: This marathon plan is great for an intermediate-level runner (between an 8:30-10 min/mile pace), who is looking to combine outdoor runs, treadmill runs, strength training, and mobility. The running workouts vary in terms of style each week: interval workouts, speed work, and endurance runs. All the strength training workouts are a combination of runner-specific exercises that aim to improve your overall stability, muscular strength, core power, and running efficiency. I would recommend building somewhat of a base prior to starting this plan (about 20 miles a week for 3 weeks). Don’t stress out too much if you miss a workout; the goal is to stay committed and as consistent as you can. Don’t skip the mobility workouts! These are going to help you improve range of motion and prevent injury. And be sure to check out the pacing recommendations and schedule overview on day 1!

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.