Level: Intermediate 

Duration: 6 weeks

Each week you have:

• 4 runs (outdoor-based)

• 2 strength training workouts (bodyweight only)

• 1-2 mobility workouts

Program Details: This 6-week program is great for an intermediate-level runner (you can run 4-5 miles at an easy effort without stopping), who is looking for a structured training plan to improve speed, endurance, and strength. The runs are all effort-based, so there are no specific pace prescriptions, but I would recommend being able to run at about a 10 min/mile pace, based on the program's volume and workouts. The mileage in this plan works up to completing a 7 mile endurance run. The strength training in this program focuses on improving your stability, joint strength, muscular endurance and core. Each week, you have 4 runs, which vary in terms of style: speed work, tempo intervals, easy effort aerobic runs, and average pace endurance runs. There are pacing tips and recommendations for each workout on Day 1 of your training plan. And don't skip out on the mobility workouts! These are going to help you improve your range of motion, flexibility and overall movement capacity.

Equipment:

Resistance bands (purchase HERE) , a box or a bench, foam roller, and a mat.