Level: Beginner

Duration: 20 weeks

Equipment:

10 lb+ dumbbell or kettlebell, resistance bands (purchase HERE), a box or bench, and a mat.

Tips for this program:

1. You can do these runs outside or on a treadmill.
2. Each week, you have 3-4 runs, and this program gradually progresses, but you will also have some de-training weeks as well.
3. Stick to the schedule as best as you can, and if you miss a workout, it's okay! Just pick up where you left off.
4. For workouts that say easy pace, this means light effort, low heart rate.
5. For workouts like 400-meter, 800-meter, and mile repeats, this is speed work. The goal is to run each interval a little faster than the last.

You will find a schedule/program outline on day 1 if you like to plan ahead.