Advanced Treadmill + Outdoor Running 

If you’re working out at an advanced level (15+ miles a week) and are looking to combine treadmill and outdoor running with strength training and mobility, this program is perfect for you. Each week has 4 runs (30-60 mins in duration). The workouts gradually increase in duration and intensity as the plan progresses. The strength training is all runner-specific and is geared towards preventing injury and improving the mechanics in your stride. Mobility workouts are designed to improve range of motion and flexibility, which also helps increase your power and protect your bones and joints.

Each week you will have: 

• 4 runs (times range from 25-60 minutes and are both treadmill and outdoor) 

• 1-2 strength training workout: runner-specific (bodyweight and weights)

• 1 mobility day: flexibility and range of motion (all bodyweight) 

Equipment needed: Treadmill, kettlebell (can use dumbbell instead), foam roller, mat, yoga block, resistance bands and running shoes! 

Level: Advanced 

Additional details: This plan is somewhat high volume (4 runs each week), so if you’re looking to increase your accountability and improve your endurance, this plan is great for you. You’ll run 15+ miles each week and all the strength training is runner-specific (helps prevent injury and increase power). The weekly workouts progress in terms of duration and intensity, which helps you gradually improve endurance and strength.