Monthly Training Programs:
Running Programs:
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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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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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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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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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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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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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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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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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Fast Track
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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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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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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Bodyweight & Bands
Level: Beginner
Duration: 4 weeks
Equipment: Resistance bands, 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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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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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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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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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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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 & Prehab Programs:
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Beginner: Mobility & Flexibility
Level: Beginner
Duration: 3 weeks
Program type: 2 mobility workouts each week
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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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Total Package: Mobility, Core, & 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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Advanced: Strength, Core & Mobility
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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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 Strength 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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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.
