Level: Intermediate

Duration: 8 weeks 

Each week you have: 

• 4-5 outdoor and treadmill running workouts

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

• 1-2 mobility workouts

Program details: this 10k plan is great for a runner who’s looking for a mixture of treadmill runs and outdoor, effort and distance based, runs. The treadmill runs (there’s about 1 each week) have prescribed paces, so you will need access to a treadmill. All the outdoor runs are based on effort and distance, so be sure to check out the pacing tips and recommendations on day 1. All the strength training in this plan is programmed to prevent common overuse injuries, and improve overall strength, power, and stability. Be sure to do all the mobility workouts as well. These will help you improve joint strength and flexibility. I would recommend being able to run about a 9-10 min/mile pace for this plan, and to build somewhat of a base prior to starting (about 15 miles per week for 2 weeks).

Equipment: treadmill, mat, 15lb+ kettlebell or dumbbell, resistance bands (purchase HERE), yoga block, foam roller, and a bench or box.