Monthly Training Programs:
Running Programs:
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![Close-up of a person running on a treadmill, showing their feet in motion against a textured wall background.]()
Walk to Run: Part 1
Level: Beginner
Duration: 3 weeks
Program details: 4 run/walk workouts, 1 mobility workout, and 2 bodyweight strength training workouts each week.
Equipment needed: foam roller, yoga block, mini resistance bands.
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![A person in black athletic shoes and black shorts kneels on grass, tying their shoelaces.]()
Walk to Run: Part 2
Level: Beginner
Duration: 6 weeks
Program details: 4 run/walk workouts, 2 strength training workouts (weight and bodyweight), and 1 mobility workout each week.
Equipment needed: 10lb+ dumbbell or kettlebell, mini resistance bands, foam roller, box or bench, and a mat.
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![Two people jogging on a concrete path during sunset, with shadows cast on the ground and additional joggers in the background.]()
Miles + Bodyweight Strength
Level: Beginner
Duration: 8 weeks
Program details: 4-5 run workouts, 1-2 mobility workouts, and 2 bodyweight strength training workouts each week.
Equipment needed: 10lb+ dumbbell or kettlebell, mini bands, box or bench, foam roller, and a mat.
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![A woman running on a treadmill in a gym, smiling, wearing a teal sports bra and white shorts, with large windows in the background.]()
Beginners: Total Package
Level: Beginner
Duration: 8 weeks
Program details: 4 outdoor and treadmill runs, 1 mobility workout, and 2 strength training workouts each week (bodyweight and weights).
Equipment needed: 10lb+ dumbbell or kettlebell, mini resistance bands, a mat, foam roller, and a box or bench.
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![A man running on a treadmill in a dark gym with blue accent lighting.]()
Building Endurance
Level: Beginner
Duration: 6 weeks
Program details: 4 outdoor runs, 1 mobility workout, and 2 strength training workouts (weights and bodyweight) each week.
Equipment needed: 10lb+ dumbbell or kettlebell, mini resistance bands, a mat, foam roller, and a box or bench.
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Strides + Calisthenics
Level: Intermediate
Duration: 6 weeks
Program Details: 4 outdoor runs, 2 bodyweight strength training workouts, and 1 mobility day each week.
Equipment needed: mini resistance bands, foam roller, mat, and a box or bench.
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![A woman jogging on a desert-like terrain under a clear sky during sunset or sunrise.]()
Outdoor Miles + Weights
Level: Intermediate
Duration: 4 weeks
Program Details: 4 outdoor runs, 2 strength training workouts, and 1 mobility workout each week.
Equipment: 15lb+ dumbbell or kettlebell, mini resistance bands, a box or bench, a mat, a foam roller.
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![Two people, a woman and a man, running on treadmills inside a gym with large windows showing mountain scenery outside.]()
Endurance & Strength
Level: Intermediate
Duration: 8 weeks
Program Details: 4 treadmill and outdoor runs, 2-3 strength training workouts, and 1 mobility workout each week.
Equipment: Treadmill, 15lb+ dumbbell or kettlebell, mini resistance bands, a box or bench, foam roller, and a mat.
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![Person running on a paved trail in a park with trees and grass, wearing blue leggings and running shoes.]()
Balanced Strides & Strength
Level: Intermediate
Duration: 6 weeks
Program Details: 3 runs (outdoor), 3 strength training workouts, and 1-2 mobility workouts each week.
Equipment: 15lb+ kettlebell or dumbbell, a mat, a box or bench, barbell, plate mini resistance bands, a yoga block, and a foam roller.
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![Run + Lift]()
Run + Lift
Level: Advanced
Duration: 6 weeks
Program Details: 3 outdoor runs, 3 strength training workouts, and 1 mobility workout each week.
Equipment: Kettlebells, a barbell, plates, a box or bench, mini resistance bands, and a mat.
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![Close-up of a person running on a treadmill in a gym, focusing on their legs and shoes.]()
Endurance, Speed, and Strength
Level: Advanced
Duration: 6 weeks
Program Details: 2 speed workouts, 2 endurance runs, 3 strength training workouts, and 1 mobility workout each week.
Equipment: Barbell, kettlebells, plates, box or bench, mini resistance bands, and a mat.
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![A woman running on a treadmill in a gym with large windows, wearing a green sports bra and white shorts, smiling.]()
Peak Endurance & Power
Level: Advanced
Duration: 6 weeks
Program Details: 4 outdoor runs, 2 strength training workouts, and 1 mobility workout each week.
Equipment needed: Barbell, plates, mini resistance bands, 20lb+ kettlebell, box or bench, and a mat.
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![Runner's shadow on the track with athletic shoes and socks visible.]()
7 Weeks to 10 Miles
Level: Advanced
Duration: 7 weeks
Program Details: 4 runs (outdoor), 2 strength training workouts, and 1-2 mobility workouts each week.
Equipment: Barbell, plates, kettlebells or dumbbells, box or bench, mini resistance bands, and a mat.
Strength Training Programs:
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![A fitness storage room with a black metal shelf containing yoga mats, folded towels, medicine balls, and workout rings; a wooden wall-mounted ladder; and a boxing ring base on a wooden floor.]()
Bodyweight & Bands
Level: Beginner
Duration: 4 weeks
Equipment: Resistance bands, a box or bench, a mat, and a foam roller.
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![A man in a white cap and black athletic outfit lifting dumbbells in a gym.]()
Strength Starts Here!
Level: Beginner
Duration: 2 weeks
Equipment: Resistance bands, a kettlebell (10-20lb+), can substitute a kb for a dumbbell, a box or bench, a mat, and a foam roller.
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![Pair of black dumbbells on a textured black exercise mat.]()
Pure Strength
Level: Beginner
Duration: 6 weeks
Equipment: 10 lb+ dumbbells or kettlebells, mini resistance bands, a box or bench, and a mat.
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![Person in red athletic clothing holding a black kettlebell during outdoor workout.]()
Cross-Train Smart
Level: Beginner
Duration: 6 weeks
Equipment: Resistance bands, a kettlebell (10-20lb+), can substitute a kb for a dumbbell, a box or bench, a mat, and a foam roller.
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![Empty gym with black flooring, kettlebells, medicine balls, gymnastic rings, and pull-up bars.]()
Stronger Strides
Level: Intermediate
Duration: 6 weeks
Equipment: Resistance bands, a kettlebell (10-20lb+), can substitute a kb for a dumbbell, a box or bench, a mat, and a foam roller.
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![Dumbbells on a rack in a dimly lit gym.]()
Total Body Power
Level: Intermediate
Duration: 6 weeks
Equipment: Yoga block, foam roller, kettlebells or dumbbells, a mat, mini resistance bands, a box or bench, and a foam roller.
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![A barbell with a single weight plate on a gym floor.]()
Well Built
Level: Intermediate
Duration: 4 weeks
Equipment: Barbell, kettlebells (15lbs+ or optional dumbbells), mini resistance bands, a mat, a box or bench, and plates for the bar.
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![Person gripping a kettlebell during a workout session in a gym.]()
Kettlebell & Core Mash-Up
Level: Advanced
Duration: 6 weeks
Equipment: kettlebells (25lbs+), mini resistance bands, a box or bench, and a mat.
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![A barbell with weight plates on the floor in a gym, with another weight plate nearby.]()
Total Power & Strength
Level: Advanced
Duration: 6 weeks
Equipment needed: Resistance bands, a barbell with plates, a kettlebell (10-30lb+), can substitute a kb with a dumbbell, a box or bench, a mat, and a foam roller.
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![Woman lifting a barbell in a gym with brick walls and black flooring.]()
Ultimate Strength Plan
Level: Advanced
Duration: 4 weeks
Equipment: Resistance bands, a barbell with plates, a kettlebell (10-30lb+), can substitute a kb for a dumbbell, a box or bench, a mat, and a foam roller.
Mobility & Prehab Programs:
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![Three rolled-up black yoga mats placed in a wooden basket.]()
Beginner: Mobility & Flexibility
Level: Beginner
Duration: 3 weeks
Program type: 2 mobility workouts each week
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![A person doing yoga on a black mat, with sunlight casting a shadow of their hand on the mat.]()
Beginners: Mobility, Core & Prehab
Level: Beginner
Duration: 6 weeks
Program details: Each week you have 2 mobility workouts, 1 core workout, and 1 prehab workout.
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![A woman stretches on a mat in a gym, wearing a grey sports bra and black shorts, with workout equipment in the background.]()
Total Package Prehab
Level: Intermediate
Duration: 4 weeks
Program details: each week you have 2 mobility workouts, 1 core workout, and 1 prehab workout.
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![A muscular man standing in a dimly lit boxing gym, backlit by a bright spotlight, with a hockey timer visible in the background.]()
Cross-Training Power
Level: Advanced
Duration: 4 weeks
Equipment: Foam roller, mini resistance bands, yoga block, weights, dumbbells or kettlebells, barbell, plates, and a mat
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![A woman lying on the floor in a gym or fitness studio, stretching or resting, wearing black workout clothes and red sneakers, with a yoga mat beneath her. The gym has dark walls, and exercise machines are visible in the background.]()
The Ultimate Mobility Plan
Level: All Levels
Duration: 4 weeks
Equipment: Mini resistance bands, foam roller, yoga block, and a mat.
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![Trail Running]()
Trail/Road Running Prehab Essentials
Level: All levels
Duration: 6 weeks
Equipment: Resistance bands, 15 lb+ kettlebell or dumbbell, a box or bench, and a mat
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![Close-up of a person running on a treadmill, wearing a gray Nike running shoe, black athletic leggings, and a white ankle sock.]()
Modules: Ankle, Foot, and Calf Strength
Level: All levels
Duration: 10 modules
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![Set of pink yoga mats, red dumbbells, and resistance cords with handles on a gym floor with red lines.]()
ITBS/Knee Pain Workout Collection
Level: All levels
Duration: 10 modules
Equipment: Yoga block, foam roller, mini resistance bands, kettlebell or dumbbell, bench or chair, and a mat.
