Level: Novice Beginner

Duration: 6 weeks

If you've completed the 3-Week Walk to Run program, this is a great progression.

Each week, you have:

1. 3-4 runs (outdoor-based, but you can do them on a treadmill, too)
2. One mobility workout
3. One Strength Training Workout. For strength training, you will need: a kettlebell (10-20lb+), or you can substitute with a dumbbell, mini resistance bands, and a foam roller.

During these 6 weeks, you'll gradually increase the time and distance you run, while still incorporating walking breaks.

Equipment:

10 lb+ dumbbell or kettlebell, foam roller, yoga block, mini resistance bands (purchase here), box or bench, and a mat.