Level: Beginner

Duration: 8 weeks 

Each week you have: 

• 4-5 treadmill/outdoor runs

• 1-2 strength training workouts

• 1-2 mobility workouts

Program details: if you’re a beginner-level runner and looking to get a more holistic approach on running, strength training, endurance, speed, and mobility, this program will work great for you. You will need access to a treadmill for a few treadmill-based workouts in the app. All the strength training is programmed to help you prevent common overuse injuries, and improve stability, range of motion, and overall muscular strength. Be sure to review the pacing recommendations and tips, as well as the schedule, on day 1! The mobility workouts are going to be key; they help you to improve overall joint strength and movement capacity. I would recommend having an average pace of 9:30-10:30+ min/mile pace, and to build to about 10-13 miles per week for about 2-3 weeks, prior to starting this plan.

Equipment: treadmill, mini resistance bands (purchase HERE), 10lb+ kettlebell or dumbbell, mat, a bench or box, a yoga block, and a foam roller.