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 8-week plan is designed with a little higher volume (mileage) and intensity, so if you’re looking to PR your next 5k, you’re in the right place. Each week, the running workouts vary in terms of distance and effort: speed work, easy effort endurance runs, and interval runs. All the strength training is designed to help you prevent injuries, and improve running efficiency, stability, and overall power. Be sure to check out the pacing recommendations and tips, as well as the program schedule, on day 1! And don’t skip out on the mobility; it’s going to help you improve overall movement capacity, joint strength, and flexibility.

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