Level: Intermediate

This plan is designed to accommodate a wide range of athletes, from intermediate to advanced. Even beginners can adjust their weight depending on their level.

Duration: 6 weeks

This six-week strength training plan is great for runners who want to prevent injuries, improve mobility, and improve strength and power while running.

Each week you have: 

• 2 strength training sessions per week (30-50 mins each): Focused on unilateral movements, plyometrics, stability, core work, and power exercises tailored for runners.

• 1 mobility day per week (15-30 mins): Dedicated to enhancing hip joint strength, adductor flexibility, thoracic spine mobility, hamstring flexibility, IT band and knee pain prevention, and ankle strength.

Equipment needed:

Kettlebell (Can be substituted with dumbbells), resistance bands (purchase HERE), a box or bench, and a mat. For any barbell movement, you can substitute with kettlebells or dumbbells.

You can complete the workouts whenever you want throughout your existing running schedule. A lot of these movements are what you see on my Instagram!