Beginner Treadmill & Outdoor 

If you’re looking for a training plan that combines treadmill and outdoor running, at a beginner level, this program is perfect for you. The workouts start by building a base (walking and running), then 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: 

• 3-4 runs (times range from 25-50 minutes) 

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

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

Equipment needed: treadmill, kettlebell (optional to use a dumbbell if you don’t have a kb), resistance bands (mini), foam roller, mat, yoga block, and running shoes! 

Level: beginner

Additional details: If you’re looking to build a base to train for a race, or just want accountability and structure, this plan is a great option. The plan combines treadmill and outdoor running, as well as strength training and mobility, into a weekly schedule so you know exactly which workout to do, and on which day to do it. For this plan, it’s great to have somewhat of a base before you start (you can choose the 3-week beginner walk to run plan, then progress to this one). The weekly workouts progress in terms of duration and intensity, which helps you gradually improve endurance and strength.