DAY ONE

Add this quick, 10-Minute Arm Workout onto a shorter run (1-3 miles)

DAY THREE

10-Minute Mobility and medium distance run (2-5 miles)

DAY FIVE

This is your chance to push your distance! I recommend anywhere from 3-5+ miles.

Followed by DAY 7: REST DAY!

Screenshot 7 Day Plan

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READY FOR WEEK TWO? HERE'S A PREVIEW!

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7-DAY LIFT + RUN WORKOUT PLAN

HOW OFTEN SHOULD RUNNERS

STRENGTH TRAIN?

HOW MANY TIMES A WEEK SHOULD RUNNERS LIFT? Most trainers will recommend 2-3 days a week of strength-training to prevent injuries + improve run times!

DAY ONE

Full body strength with emphasis on the muscles that power the running stride!

Cross Training

Add this quick, 10-Minute Arm Workout onto a shorter run (1-3 miles)

DAY TWO

Arms + Run

DAY THREE

Glutes + Sprints

10-Minute Glute Activation with mini band and 400 meter sprints (x6-10 sets)

10-Minute Mobility and medium distance run (2-5 miles)

DAY FOUR

Mobility + Run

DAY FIVE

Recovery Yoga

Stretch it out with this guidedfull body yoga routine! Perfect for tight hips and hamstrings.

This is your chance to push your distance! I recommend anywhere from 3-5+ miles.

DAY SIX

Long Run

Screenshot 7 Day Plan

READY FOR WEEK TWO? HERE'S A PREVIEW!

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