Training Programs
Running
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3 Week Beginner Walk To Run
This program is perfect for the novice runner, or someone who is totally new to running. If you’re new to running, and looking to improve endurance, decrease your risk of overuse injuries, and open up your range of motion with mobility, this plan is the perfect introduction for you.
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Beginner Outdoor Running Plan
This plan is great for a novice runner who is looking to add structure into their existing routine. If you’ve been running here and there, but are looking to improve endurance, prevent common running injuries, and get better at mobility, this plan is perfect for you, and you can do it all at home!
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Beginner Treadmill & Outdoor
If you’re looking for a training plan that combines treadmill and outdoor running, at a beginner level, this program is perfect for you. The program includes runner specific wokouts and mobility work.
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Intermediate Outdoor Running & Weights
This training plan is designed to help you improve endurance, learn how to incorporate runner-specific strength training to prevent injury, and increase your range of motion through mobility.
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Intermediate Outdoor & Bodyweight Strength Training
This plan is great for someone who’s been running (12+ miles each week) and is looking to workout at home (no equipment needed!). Each week, you’ll know exactly when to strength train, when to run, and when to rest. All the strength training in this plan is runner-specific and helps prevent injury and increase power.
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Intermediate Treadmill & Outdoor Running Plan
If you’re looking to combine treadmill and outdoor running with strength training and mobility, this program is perfect for you. Be sure that you’ve been running about 12+ miles per week before you start this plan.
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Advanced Treadmill & Outdoor Running
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.
Strength
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Beginner Strength Training
If you’re a newbie to weight training, or if you’re a runner, and want to learn which types of exercises to incorporate into a running schedule to prevent injuries, this plan is perfect for you. This program serves as an introduction to weight training, mobility, and plyometrics.
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Total Body Strength
This is a great plan for an intermediate-level athlete who has some experience with weight training, but is looking for more structure, variety, and accountability in terms of programming. The program focuses on gaining lean muscle, increasing joint/bone health, and improving flexibility/range of motion.
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Bodyweight Workouts
Don’t have weights at home but are looking for efficient, pre-programmed workouts to help you increase lean muscle mass, improve core strength, and incorporate more dynamic movement patterns? This plan is perfect for you.
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Ultimate Strength Plan
This is a great plan for an advanced-level athlete who has experience with weight training, but is looking for more structure, variety, and accountability in terms of programming. All the workouts are geared towards gaining lean muscle mass, increasing bone and joint strength, and improving range of motion and flexibility.
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6 Week Strength Training Plans
These 6 week plans are great for runners who may have an existing running routine, but want to add in runner-specific strength training workouts, and mobility, each week.
Mobility & Injury Prevention
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Mobility & Injury-Prevention
Not sure what mobility is or how to train to prevent certain types of injuries or aches and pains, like knee pain or low back pain? This program is perfect for you. Mobility increases your range of motion and improves your joints’ movement capacity in all other activities, like weight training and running.
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Knee Pain & ITBS
If you’re prone to knee pain or IT band syndrome, check out this collection! It’s 10 of my favorite workouts from the app to help prevent knee pain and IT band syndrome. In this program, you’ll work on increasing your range of motion (mobility) and building muscle to protect against common overuse injuries.
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Beginner Flexibility & Mobility
If you’re new to mobility, this 3-week plan is a great place to start! Each week, you’ll have 3 workouts programmed to help you increase flexibility and improve your range of motion.