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Monthly Training Plan Options:
OUTDOOR + WEIGHT TRAINING + MOBILITY
LEVELS: BEGINNER, INTERMEDIATE
This plan is great for someone who wants to run exclusively outdoors. In this monthly training plan, you’ll have 3 runs each week (intervals, endurance runs, hill repeats), runner-specific weight training (kettlebells, dumbbells, optional barbells, and bands), and mobility workouts. If you are looking to improve pace, and decrease your risk for injury, weight training is one of the ways you can do this. If you’re looking for low-medium level volume (12-20 miles a week), this plan has just the right amount of running and training to keep you accountable and structured throughout.
TREADMILL/OUTDOOR + WEIGHT TRAINING + MOBILITY
LEVELS: BEGINNER, INTERMEDIATE
The treadmill/outdoor plan is great for someone who wants outdoor-bsed running; these workouts are effort/mileage based (no specific treadmill speeds) and since there are only 3 runs each week, it’s a great plan to follow if you want just the right amount of running to keep you accountable. This monthly plan also includes runner-specific weight training (kettlebells, dumbbells, barbell options) to help improve your speed and power, as well as prevent injury. In addition to that, the mobility workouts each week are a great way to work on improving range of motion and flexibility.
OUTDOOR + BODYWEIGHT STRENGTH TRAINING + MOBILITY
LEVELS: BEGINNER, INTERMEDIATE
The outdoor/bodyweight strength training plan is great for anyone who prefers running outside, instead of the treadmill, and doing bodyweight strength training, instead of weights. There are options to use dumbbells in these workouts too. This plan has 4 runs each week (intervals, endurance runs, aerobic runs), 2-3 strength training workouts, and mobility. This is a great option for someone who wants to use minimal equipment and run medium volume (15-25 miles/week).
METABOLIC CONDITIONING
The METCON (metabolic conditioning) plan doesn’t have any running, but it’s perfect for someone who might programs their running workouts on their own, but is looking to complement that with runner-specific strength training. This plan is also great for someone who doesn’t run at all, but wants to improve endurance, power, and speed. This training plan includes 3-4 weight training workouts each week and uses equipment like: kettlebells, dumbbells, resistance bands, and also has barbell options. There is 1 mobility each week to help you improve your range of motion and flexibility so you can get the most out of your training.
TREADMILL + WEIGHT TRAINING + MOBILITY
LEVELS: BEGINNER, INTERMEDIATE, ADVANCED
This is the classic treadmill plan. Each week, you’ll have 3-4 treadmill runs (some outdoor options), and weight training/mobility workouts. The weight training requires dumbbells and kettlebells, and also includes barbell options. All the strength training is runner-specific to help improve your power and pace, as well as prevent injury. The treadmill runs are all interval based and vary in duration each week.
BODYWEIGHT STRENGTH TRAINING
The bodyweight strength training plan doesn’t have any running in it, but is great for someone who wants to improve their endurance, strength, and power through bodyweight strength training. This plan includes 3-4 strength training workouts (optional weights can be used as well) each week, as well as 1 mobility day, to work on improving your range of motion and flexibility so you can get the most out of your training. This plan is great for someone who doesn’t run, or for someone who has their own running schedule already, but wants to incorporate runner-specific strength training into their training.