7 Weeks To 10 Miles
Level: Intermediate/Advanced
Duration: 7 weeks
Each week has:
5 runs ranging in length
3 strength/mobility training day (15-25 mins)
Description:
These runs are all outdoor/effort-based runs (no treadmill-specific runs), so you can do them at your own pace. If you're an intermediate-level runner and you've done a half marathon, or haven't, but you're ready to work on speed, strength, and mobility, this plan will work great for you. If you're an advanced-level runner and you're ready to go full send on all the workouts, welcome to your new PR!
Equipment:
Barbell, plates, kettlebells or dumbbells, box or bench, mini resistance bands (which you can get from HERE), and a mat.
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Additional details: The mileage gradually progresses each week. For speed work (400, 800, 1200, and mile repeats), try and turn up the speed with each repeat. Easy runs, mean easy effort. Average pace runs mean something comfortable, between easy pace and tempo pace, I like to call it "comfortably hard."