Level: Beginner (novice runner) 

Duration: 8 weeks 

Each week you have: 

• 4-5 running workouts (a combination of treadmill and outdoor)

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

• 1-2 mobility workouts

Program details: This beginner 5k program is designed with a holistic approach to running: strength training, running workouts, and mobility. Some of the running workouts in this plan include treadmill runs with specific speeds, but you always have the option to modify your speeds. The workouts include a variety of running styles: walk/run intervals, easy effort endurance runs, and speed work. All the strength training is designed with exercises to help you prevent injury and improve overall stability, strength, and power. And don’t skip out on the mobility workouts! These are going to be key for recovery and improving overall range of motion and movement capacity. Be sure to also check out the pacing recommendations and tips, as well as the program overview (schedule), on day 1!

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