Level: Intermediate

Duration: 8 weeks 

Each week: 

• 4 runs (outdoor & treadmill, 30-60+ mins)

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

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

• 1 mobility workout - improve flexibility and range of motion

Description:

This plan is somewhat high volume, so make sure you have somewhat of a base (about 12+ miles/week for 3 weeks prior to starting this plan). If you don’t have a kettlebell, you can substitute it for a dumbbell for most movements. Stick to the plan, and if you need to move workouts around, that’s fine. You can also use any of the audio-guided runs for your outdoor endurance runs if you’re looking for a little extra guidance.

Equipment:

Running shoes, treadmill, mat, kettlebell (optional to use dumbbells for some kettlebell exercises), resistance bands (purchase HERE), yoga block, foam roller, and a bench or box.