Level: Intermediate 

Duration: 6 weeks 

Each week, you have:

• 3 outdoor runs

• 3 strength training workouts (bodyweight and weight)

• 1-2 mobility workouts

Program Details: This program works great for an intermediate-level runner, who wants to either stay consistent during the off-season, or build fitness prior to training for a race. The running workouts in this plan are all based on effort and distance and work up to a 7 mile endurance run. The strength training is really the key focus in this plan and includes weight training and bodyweight training. The goal for this program is to bullet-proof your muscles and joints so they can handle higher mileage when you start training for something specific, like a 10k race, half marathon, or marathon. Look at the strength training and mobility workouts as prehab, and the running workouts as maintenance. All the runs are outdoor-based and include everything from speed intervals, to active recovery and easy effort endurance runs.

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.