Level: Intermediate

Duration: 8 weeks 

Each week you have: 

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

• 1-2 strength training workouts

• 1-2 mobility workouts

Program details: this intermediate 5k plan is great for any runner who averages anywhere from an 8:30-10 min mile pace. Please note, there are some treadmill workouts in this plan, which will provide specific speeds/paces, so you will need access to a treadmill. If you’re looking to really hone in on a holistic approach to training, this is a great program for you. Each week, the running workouts vary in terms of style: speed work, endurance runs, and interval workouts. All the strength training is runner-specific and includes weight (dumbbell or kettlebell) and bodyweight workouts. All the exercises aim to help you improve strength, overall running efficiency, and stability. And don’t skip the mobility workouts! These are going to help you improve range of motion, prevent injury, and improve movement capacity.

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