Level: Intermediate 

Duration: 6 weeks 

Program goal: to run 20 miles/week! 

Each week, you have:

• 1 core/upper body workout

• 1 total body workout

• 1 mobility day

Tips for this program: 

1. 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. These workouts are NOT guided. Connect to Garmin and program them beforehand! 

2. Easy effort runs mean: low effort, comfortable pace. 

3. "Endurance" runs are average pace. 

4. 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, a mat, a box or bench, mini resistance bands (purchase HERE), a yoga block, and a foam roller.