Intermediate Outdoor Running & Weights 

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! 

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) 

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

Level: Intermediate runner 

Additional details: I would recommend having somewhat of a base (10+ miles each week) before starting this plan. This program is a great way to learn how to incorporate mobility and strength training into your running schedule. Knowing which type of workout to do, and on which day to do it, optimizes performance and keeps you consistent and accountable.