Level: Beginner  

Duration: 8 weeks

Each week, you have: 

• 4-5 runs (outdoor)

• 2 strength training workouts (bodyweight; no weights)

• 1 mobility workout

Program Details: This program is great for a beginner-level runner who has some prior running experience; the ability to run for about 30 minutes, at an easy effort, without stopping. Each week, you have 4-5 runs; about 12-15 miles/week. The running workouts include a variety of styles: endurance, speed workouts, and interval walk/run style. These are all effort-based runs, so your pace can be totally up to you! The duration of your endurance runs steadily increases throughout the program, and you'll finish with a 5 mile run. The strength training workouts are all bodyweight-focused (no weights needed), and help you to improve core strength, stability, strength, and muscular endurance. Look at the strength training portion of this training program as a way to improve your running efficiency, and as a means to keep you injury-free. The mobility workouts focus on helping you improve range of motion and flexibility.

Equipment:

Resistance bands mini (purchase HERE), foam roller, mat, yoga block, and running shoes!