Level: Advanced

Duration: 8 weeks

Each week, you will have: 

• 4-5 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) 

Description:

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. 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 of 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.

I recommend having experience with running distances (7+ mile runs), and having access to a treadmill and weights. 

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