Level: Beginner  

Duration: 8 weeks

Each week, you have: 

• 4-5 runs (outdoor)

• 2 runner-specific strength training workouts (bodyweight - no weights)

• 1 mobility workout (flexibility and range of motion)

Description:

This plan is great for a beginner runner who is looking to increase volume (mileage) with 4-5 runs each week; about 12-17 miles. The runs vary in duration and include walk/run intervals, endurance runs, aerobic runs, and speed workouts. I recommend having some experience with strength training as well. The strength training workouts are all beginner friendly and are programmed to help you improve strength, stability, power, and prevent common overuse injuries like shin splints, ITBS, and knee pain.  

Equipment:

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