Level: Intermediate

Duration: 4 weeks

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) 

Description:

This training plan is designed to help you improve endurance, learn how to incorporate runner-specific strength training to prevent injury, and increase your range of motion through mobility. If you’ve been running recently (10+ miles per week), this is a great progression from that. Each week, you’ll know exactly which type of workout to do, and on which day to do it, and you don’t need access to a treadmill, as all the runs are outdoor-based. If you’re looking for accountability and structure, this plan is perfect for you! 

Equipment:

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