Level: Intermediate

Duration: 4 weeks

Each week you have: 

• 4 runs  (outdoor-based)

• 2 strength training workouts (bodyweight and weights)

• 1 mobility workout

Program Details: This program is short and sweet and works great as a training cycle before a race, or during your off-season. You have 4 weeks to work on improving speed, endurance, and strength. The running workouts are all based on effort and distance and vary in terms of style: speed work, aerobic runs, and interval-based runs. I would recommend having prior running experience (being able to run about 4-5 miles without stopping), and this running workouts eventually work up to a 7 mile endurance run. The strength training workouts in this plan include both weight and bodyweight exercises, which are going to help you increase your power, running efficiency, stability, and core strength. Each week is programmed and ready for you to complete and there are pacing recommendations and tips, as well as a training plan schedule on Day 1!

Equipment:

15lb+ kettlebell or dumbbell, resistance bands mini (purchase HERE), foam roller, mat, yoga block, and a box or bench.