Training Programs

Level: Beginner

Duration: 3 weeks

Equipment: mini resistance bands, foam roller, and a mat.

If you’re new to running, this plan is a great place to start. Each week you have run/walk interval workouts, mobility, and bodyweight strength training. The strength training a mobility is also beginner level and is programmed to help prevent injuries, improve strength and increase your range of motion.

Level: Beginner

Duration: 6 weeks

Equipment: 10lb+ dumbbell or kettlebell, foam roller, yoga block, mini resistance bands, box or bench, and a mat.

During these 6-weeks, you'll gradually increase the time and distance you run, while still incorporating walking breaks. Each week, you have: 1 strength training workout, 1 mobility day, and 3-4 runs (outdoor based)

Level: beginner

Duration: 8 weeks

Running: outdoor only

Equipment: mini resistance bands, mat, and a box or bench.

This plan is great for a novice runner who is looking to add structure into their routine. If you’ve been running here and there, but are looking to improve endurance, prevent common running injuries, and strengthen mobility, this plan is perfect for you. Each week you’ll have 3-4 runs, 1 mobility workout and 1 bodyweight strength training workout.

Level: Beginner

Duration: 8 weeks

Equipment: treadmill, dumbbell or kettlebell (10lb+), mini resistance bands, a box or bench, foam roller, and a mat.

This program works great for a beginner runner who enjoys treadmill and outdoor running. I would recommend doing the walk to run programs before jumping in this one. Each week, you will have 3-4 run, 1 mobility workout, and 1 strength training workout. The mobility and strength training is geared toward injury prevention, gaining strength for running, and improving overall range of motion.

Level: Intermediate

Duration: 4 weeks

Equipment needed: a dumbbell or kettlebell (10lb+), mini resistance bands, a box or bench, a mat, a foam roller, and

This 4-week plan has 3-4 runs each week, 1 weight training workout, and a mobility workout each week. The runs are all outdoor-based and vary in terms of intensity and duration, each week. There's a breakdown of your schedule in Day 1 of the training plan.

Level: Intermediate

Duration: 8 weeks

Equipment: treadmill, dumbbell or kettlebell (15lb+), mini resistance bands, a box or bench, foam roller, and a mat.

This intermediate program is great for someone who enjoys outdoor running, treadmill running, weight training and mobility. And if you're unsure on how to program all of those workouts into your weekly plan, this program does it for you! I'd recommend having an average pace of 10:30 min/mile or under and having a base (10-15 miles a week), prior to starting this plan.

If you’re working out at an advanced level (15+ miles a week) and are looking to combine treadmill and outdoor running with strength training and mobility, this program is perfect for you.

Level: Beginner

Duration: 3 weeks 

Equipment: foam roller, mini resistance bands, yoga block, optional weights (dumbbells or kettlebells), and a mat 

If you’re new to mobility and flexibility, this program is a great place to start. Each week, you have 3 mobility workouts to improve overall range of motion, joint strength, and movement capacity. The workouts vary in terms of what they target.  You can do the workouts on your own time, and within your own schedule. They work great as a compliment to an existing running or strength training schedule.

Level: Beginner/intermediate

Duration: 6 weeks 

Equipment: foam roller, mini resistance bands, yoga block, optional weights (dumbbells or kettlebells), and a mat 

If you have some experience in mobility and flexibility, this plan is a great progression into more complex and challenging exercises and movements. This program is a progression into a more intermediate level of mobility, flexibility and range of motion. Each week, you have 2 mobility workouts that are geared toward improving overall movement capacity, range of motion and flexibility. The workouts progress in terms of exercise difficulty as you go!  You can do the workouts on your own time, and within your own schedule. They work great as a compliment to an existing running or strength training schedule.

Level: Intermediate/advanced 

Duration: 4 weeks 

Equipment: foam roller, mini resistance bands, yoga block, optional weights (dumbbells or kettlebells), and a mat 

This plan is great for someone who has some prior experience in mobility, stretching, and range of motion exercises, and is looking to take that to the next level. Each week, you have 3 workouts that focus on: hip mobility, joints' range of motion, knee pain prevention, ankle strength, shin splints, IT band, etc. You can do the 3 workouts on whichever days you choose, or in conjunction with another running, or strength training program.

Level: all levels

Duration: 6 weeks

Equipment needed: yoga block, mini resistance bands, kettlebells or dumbbells, foam roller, and a mat.

If you’re a runner and you want to stay injury-free, or if you’re training for a race and want to incorporate injury-prevention strength training to prevent common overuse injuries like IT band syndrome, shin splints, or knee pain, this program will work great. Each week you have one mobility workout to help you improve your range of motion and movement capacity, and 2 injury-prevention workouts which will vary in terms of the muscles the exercises target. This program is a great way to incorporate a more comprehensive approach to training smart, and staying strong!

Level: all levels 

Duration: 3 weeks 

Equipment needed: yoga block, mini resistance bands, foam roller, optional weights (kettlebells or dumbbells), and a mat.

This program is great for runners and offers 3 workouts each week which incorporate: mobility and flexibility, foam rolling, strengthening the posterior chain, and working on unilateral movement. The exercises are specifically programmed to prevent knee pain and IT band syndrome by strengthening the hamstrings, glute medius, and ankles. And the mobility work is designed to improve range of motion and movement capacity.

Level: all levels 

Duration: 3 weeks 

Equipment needed: yoga block, mini resistance bands, foam roller, optional weights (kettlebells or dumbbells), and a mat.

If you’ve dealt with shin splints, ankle pain, strain, or plantar fasciitis, this program will work great for you. Each week, you have 3 workouts which incorporate ankle and calf strength to help: improve ankle mobility and range of motion, prevent common overuse injuries like shin splints and plantar fasciitis, and open up your movement capacity and power.