Training Programs
Running Programs
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Walk to Run: Part 1
Level: Novice Beginner
Duration: 3 weeks
Equipment: Mini resistance bands, foam roller, and a mat.
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Walk to Run: Part 2
Level: Novice Beginner
Duration: 6 weeks
Equipment: 10lb+ dumbbell or kettlebell, foam roller, yoga block, mini resistance bands (purchase them on my website), box or bench, and a mat.
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Outdoor Miles + Bodyweight Strength Training
Level: Beginner
Duration: 8 weeks
Equipment: Mini resistance bands, mat, and a box or bench.
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Beginners: Total Package
Level: Beginner
Duration: 8 weeks
Equipment: Treadmill, dumbbell or kettlebell (10lb+), mini resistance bands, a box or bench, foam roller, and a mat.
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Building Endurance
Level: Beginner
Duration: 6 weeks
Equipment: Kettlebell or dumbbell, foam roller, yoga block, mini resistance bands, a box or bench, and a mat.
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Intermediate Outdoor Miles + Bodyweight Strength
Level: Intermediate
Duration: 6 weeks
Equipment: Resistance bands, a box or a bench, and a mat
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Intermediate Outdoor Miles + Weight Training
Level: Intermediate
Duration: 4 weeks
Equipment: Dumbbell or kettlebell (10 lb+), mini resistance bands, a box or bench, a mat, a foam roller.
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Intermediate Treadmill & Outdoor Running Plan
Level: Intermediate
Duration: 8 weeks
Equipment: Treadmill, dumbbell or kettlebell (15 lb+), mini resistance bands, a box or bench, foam roller, and a mat.
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6-week Challenge: 20 miles per week
Level: Intermediate
Duration: 6 weeks
Equipment: Kettlebell or dumbbell, a mat, a box or bench, mini resistance bands, a yoga block, and a foam roller.
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7 Weeks to 10 Miles
Level: Intermediate/Advanced
Duration: 7 weeks
Equipment: Barbell, plates, kettlebells or dumbbells, box or bench, mini resistance bands, and a mat.
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Advanced Running: Total Package
Level: Advanced
Duration: 8 weeks
Equipment: Treadmill, kettlebell (can use dumbbell instead), foam roller, mat, yoga block, resistance bands, and running shoes!
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Fast Track
Level: Advanced
Duration: 6 weeks
Equipment: Barbell, kettlebells, plates, box or bench, mini resistance bands, and a mat.
Strength Training Programs
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Bodyweight & Bands
Level: Beginner
Duration: 4 weeks
Equipment: Resistance bands, a box or bench, a mat, and a foam roller.
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Intro to Strength & Mobility
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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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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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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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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Progressing Into Strength
Level: Beginner/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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Runners: Strength, Mobility, & Prehab
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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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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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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Total Body Power
Level: Intermediate
Duration: 8 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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Runners: Advanced Strength Challenge
Level: Advanced
Duration: 6 weeks
Equipment: Barbell, plates, kettlebells (25lbs+), mini resistance bands, a box or bench, and a mat.
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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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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 & Injury Prevention Programs
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Beginner: Prehab, Mobility, and Strength Plan
Level: Beginner
Duration: 6 weeks
Equipment: Resistance bands, yoga block, foam roller, dumbbells or kettlebells (15 lb+), a box or bench, and a mat
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Beginners: Mobility, Core & Upper Body
Level: Beginner
Duration: 6 weeks (4 workouts each week)
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Beginner: Mobility & Flexibility
Level: Beginner
Duration: 3 weeks
Equipment: Foam roller, mini resistance bands, yoga block, optional weights (dumbbells or kettlebells), and a mat
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Cross-Train: Mobility, Prehab And Strength Plan
Level: Intermediate
Duration: 6 weeks
Equipment: Foam roller, mini resistance bands, yoga block, weights, dumbbells or kettlebells, barbell, plates, and a mat
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Ankle, Foot, and Calf Strength Plan
Level: All levels
Duration: 10 modules
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ITBS/Knee Pain Program
Level: All levels
Duration: 10 modules
Equipment: Yoga block, foam roller, mini resistance bands, kettlebell or dumbbell, bench or chair, and a mat.
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Mastering Mobility
Level: All Levels
Duration: 15 Modules
Equipment: Foam roller, mini resistance bands, yoga block, optional weights (dumbbells or kettlebells), and a mat
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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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Prehab Power
Level: All levels
Duration: 6 weeks
Equipment needed: Yoga block, mini resistance bands, kettlebells or dumbbells, foam roller, and a mat.
