Level: Intermediate 

Duration: 6 weeks 

Each week, you have:

• 3 outdoor runs

• 3 strength training workouts (bodyweight and weight)

• 1 mobility workout

Program details: If you’re looking for a good balance between running and strength training, this program works great, especially if you’re in a lesser volume training cycle/detraining before or after a race. The strength training is all runner-specific and geared toward improving strength, power and stability, as well as preventing common overuse injuries like shin splints and knee pain. For speed work, you will have 400, 800, 1200, and mile repeats. The goal is to run each repeat faster than the last, finishing your last one at a hard effort.  If you need to move workouts around throughout the week, totally fine! Just keep track of which ones you complete. 

Equipment:

20lbs+ kettlebell or dumbbell, barbell, plates, a mat, a box or bench, mini resistance bands (purchase HERE), a yoga block, and a foam roller.