Level: Advanced

Duration: 6 weeks

Each week, you have: 

• 5 runs (outdoor-based endurance, speed work, and interval runs)  

• 2 strength training workouts (weights and bodyweight)

• 1 mobility workout

Program Details: This program works great for someone who isn't training for a specific race, but wants to maintain consistency with running and weight training. Each week, the running workouts vary in terms of style (speed work, hill repeats, endurance runs), and are all based on effort, pacing guidance and distance. The weight training is at an advanced level, so be sure you have access and are familiar with barbell and kettlebell exercises. All the strength training and mobility workouts aim to help you improve power, joint strength, stability and overall injury-prevention. Your mileage increases gradually throughout this program, working you up to a 9 mile endurance run.

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