Level: Beginner

Duration: 6 weeks

Each week, you will have: 

• 4-5 runs (based on distance and effort)

• 2 strength training workouts (weights & bodyweight)

• 1 mobility workout

Program Details: If you have prior running experience (you can run 2 miles, easy effort, without stopping), and you're looking for a solid balance between running and strength training with weights, this program will work great for you. All the runs in this plan can be completed outside, or on a treadmill. Each week you have 4-5 runs, which consist of different styles: easy effort aerobic runs, interval workouts, and speed work. The running workouts are effort based, and there are pacing tips for each workout on Day 1 of the program. The strength training workouts include weight and bodyweight exercises and focus on improving your power, stability, and core strength. You can substitute a kettlebell for a dumbbell. And as always, there are mobility workouts each week to help you increase your range of motion and improve your movement capacity and flexibility.

Equipment:

10-20lb kettlebell or dumbbell, foam roller, yoga block, mini resistance bands (purchase HERE) , a box or bench, and a mat.