Intermediate Outdoor & Bodyweight Strength Training

This plan is great for someone who’s been running (12+ miles each week) and is looking to workout at home (no equipment needed!). Each week, you’ll know exactly when to strength train, when to run, and when to rest. All the strength training in this plan is runner-specific and helps prevent injury and increase power. The mobility workouts will open up your range of motion and increase your flexibility, which will help put stronger mechanics to your stride. There are 4 runs each week in this plan, so get ready to run 15-25 miles/week. Let’s do this together! 

Each week you will have: 

• 4 runs (times range from 25-60 minutes) 

• 1 strength training workout: runner-specific (bodyweight exercises only)

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

Equipment needed: foam roller, mat, yoga block, resistance bands and running shoes! 

Level: Intermediate runner 

Additional details: There’s not too much volume in this plan, so it’s a great place to start if you’re looking to build a base to train for a race, or just want accountability and structure. The weekly workouts progress in terms of duration and intensity, which helps you gradually improve endurance and strength. And the best part is that you don’t need weights or a treadmill.