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:

Ready to get a PR in your next 5k? This 8-week intermediate plan is on the higher side in terms of volume, so be sure to average about 4 runs each week (10+ miles) for 3 weeks before starting it. The workouts gradually increase in terms of duration and intensity, and the program brings you to a taper at the end. For the strength training portion of this plan, you can substitute the kettlebell with a dumbbell for most movements if you don’t have one. 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.