Level: Intermediate 

Duration: 8 weeks 

Each week you have: 

• 4-5 running workouts

• 1-2 strength training workouts

• 1-2 mobility workouts

Program details: This plan works great for an intermediate runner who's looking for a little higher volume; AKA their next 10k PR! Your longest run in this plan is 8 miles. The running workouts vary in terms of style each week: speed work, hill repeats, active recovery runs, and endurance runs, and are all based on effort and distance, so no specific pace is required. All the exercises in the strength training workouts are programmed to help you improve stability, strength and power, as well as prevent common overuse injuries, like runner's knee, ITBS, and shin splints. Be sure to check out the pacing recommendations and schedule on day 1! And don't skip the mobility workouts; these are going to be key to improve joint strength and increase overall running efficiency and movement capacity.

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