Level: Beginner

Duration: 8 weeks

Each week, you will have: 

• 4 runs (treadmill & outdoor)  

• 2 strength training workouts (bodyweight & weights)

• 1 mobility workout 

Program Details: If you have prior running and weight training experience, and you've built a solid base (you run about 3 times/week), this plan is a great progression for adding more miles and runner-specific strength training. This training plan combines treadmill and outdoor runs, so you WILL need access to a treadmill for some of the workouts, as they are programmed based on specific treadmill speeds (miles and kilometers per hour). The runs range from speed interval workouts, to easy effort endurance runs and walk/run style workouts. The strength training is all runner-specific and is geared toward preventing injury and improving the mechanics of your stride. You will need access to kettlebells or dumbbells. The mobility workouts are designed to improve range of motion and flexibility, which also helps increase your power and protect your bones and joints. Additional details: For this plan, it's beneficial to have a foundation before you begin. You might consider starting with the Building Endurance plan, and then progress to this one. The weekly workouts increase in both duration and intensity, allowing you to gradually improve your endurance and strength.

Equipment needed:

Treadmill, 10lb+ kettlebell or dumbbell, resistance bands mini (purchase HERE) , foam roller, mat, yoga block, and a box or bench.