Level: Intermediate

Duration: 4 weeks

Each week you have: 

• 4 runs  (outdoor)

• 2 strength training workouts: runner-specific (bodyweight and weights)

• 1 mobility day: flexibility and range of motion

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. This program is especially great for runners looking to incorporate more runner-specific weight training. 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:

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