Level: Beginner

Duration: 8 weeks 

Each week: 

• 3-4 runs (Outdoor & treadmill, 30-60 mins)

• 1-2 runner-specific strength training workouts (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency 

• 1 mobility workout - improve flexibility and range of motion

Description:

Whether you’re looking to run your first 10k or PR a previous 10k, this training plan will work great for you. The combination of treadmill and outdoor running works great for someone who wants to improve endurance and work on speed. You can run the outdoor runs at your own pace and modify the treadmill runs up or down. The strength training is all runner-specific and helps you improve the power in your stride and prevent injury, and the mobility helps you open up your range of motion and improve your overall movement capacity.

I would recommend having about 3 weeks worth of a base prior to starting this plan (10+ miles a week). 

Equipment:

Running shoes, treadmill, resistance bands (purchase HERE), kettlebell or dumbbell, mat, yoga block, foam roller.