These 6 week plans are great for runners who may have an existing running routine, but want to add in runner-specific strength training workouts, and mobility, each week.  

Each week you have: 

• 2 strength training sessions per week (30-50 mins each): Focused on unilateral movements, plyometrics, stability, core work, and power exercises tailored for runners.

• 1 mobility day per week (15-30 mins): Dedicated to enhancing hip joint strength, adductor flexibility, thoracic spine mobility, hamstring flexibility, IT band and knee pain prevention, and ankle strength.

Equipment needed:

Beginners: 10-35lb kettlebell, optional dumbbell, mini resistance band, bench or box, and a mat.

Intermediate: 10-44lb kettlebell, optional dumbbell, mini resistance band, bench or box, and a mat.

Advanced: Barbell, weights, 10-44lb kettlebell, optional dumbbell, mini resistance band, bench or box, and a mat.