Goal: To get more serious about running and lifting with the added convenience of working out at home with minimal equipment. Ultimately to run a 10k you can feel gosh darn good about.

Equipment: Running shoes and a set of dumbbells

Workouts per week: 5 total (3x runs – an interval day, an easy run, and a long run + 2x living room strength sessions)

Gym Membership Required? No. You can do this entire program in your living room and outside.

Length: 12 weeks (Phase 1 – 6 weeks, Phase 2 – 6 weeks)

The intention of this program is to establish an inspired and consistent lifting and running routine. You’ll be running 3 days per week and doing strength training 2 days per week. Weekly mileage begins at 8 and never increases by more than 1 mile per week.

For your run training, you’ll have an interval day (Monday), an easy run (Wednesday), and a long run (Saturday.)

Easy runs should feel comfortable. Somedays you’re going to run a bit faster. Somedays you’re going to run a bit slower. That’s normal. Most runners need to be reminded to slow down on their easy runs. The intention here is more about accumulating miles and less about running fast.

The hard pace on your interval day should be challenging but consistent. In other words, the final interval shouldn’t be slower than the first interval. These will be the fastest you run all week. If you’re new to interval training, I’d rather see you start a bit slower and finish strong than vice-versa.

For your long runs, if you don’t know what your Half-Marathon Race Pace is feel free to guesstimate it. You can think of it as somewhere near a 7 on your rate of perceived exertion and/or a pace that is “comfortably challenging.” Your half-marathon race pace will be slower than your 10k race pace, but the intention here is to get you confident with steady challenging runs.

As always, here if you need me. Feel free to drop me a note on Instagram, Twitter, or Facebook.

And remember….when your legs get tired, run with your heart.

– Rob

Here’s our weekly training calendar:

Feel free to move your training days around if necessary, but try to follow the same cadence of non-consecutive runs and lift.

As for Tuesday and Friday, outlines below are your full body strength sessions. Be sure to click on the video demos for any unfamiliar exercises.

Tuesday
Friday

Full Body Strength A

Warm up

	Exercise	Sets	Reps	Tempo	Rest
1)	T-Spine Rotations	Sets 2	Reps 3/s	Tempo Medium	Rest –
	Sets: 2 Reps: 3/s Tempo: Medium Rest: –

2)	Inchworm	Sets 2	Reps 4	Tempo Medium	Rest –
	Sets: 2 Reps: 4 Tempo: Medium Rest: –

3)	Knee Hugs	Sets 2	Reps 6/s	Tempo Medium	Rest –
	Sets: 2 Reps: 6/s Tempo: Medium Rest: –

4)	Floor Slides	Sets 2	Reps 8	Tempo Medium	Rest –
	Sets: 2 Reps: 8 Tempo: Medium Rest: –

A Block

	Exercise	Sets	Reps	Tempo	Rest
A1)	Single Leg Hip Thrust	Sets 3	Reps 6/s	Tempo Pause at Top	Rest 60s
	Sets: 3 Reps: 6/s Tempo: Pause at Top Rest: 60s

A2)	Half Kneeling Curl to Press	Sets 3	Reps 6-8	Tempo Slow	Rest 60s
	Sets: 3 Reps: 6-8 Tempo: Slow Rest: 60s

A3)	Batwing Rows	Sets 3	Reps 6-8	Tempo Slow	Rest 60s
	Sets: 3 Reps: 6-8 Tempo: Slow Rest: 60s

B Block

	Exercise	Sets	Reps	Tempo	Rest
B1)	Pendulum Lunges	Sets 3	Reps 6/s	Tempo Slow	Rest 60s
	Sets: 3 Reps: 6/s Tempo: Slow Rest: 60s

B2)	Standing Zottman Curl	Sets 3	Reps 6-8	Tempo Slow	Rest 60s
	Sets: 3 Reps: 6-8 Tempo: Slow Rest: 60s

B3)	Pushups (Hands Elevated, on the Floor, or Feet Elevated)	Sets 3	Reps 6-8	Tempo 4 sec down	Rest 60s
	Sets: 3 Reps: 6-8 Tempo: 4 sec down Rest: 60s

C Block

	Exercise	Sets	Reps	Tempo	Rest
C1)	Lying Straight Leg Raise	Sets 3	Reps 20	Tempo Medium	Rest 30s
	Sets: 3 Reps: 20 Tempo: Medium Rest: 30s

C2)	Windshield Wipers	Sets 3	Reps 8/s	Tempo Medium	Rest 30s
	Sets: 3 Reps: 8/s Tempo: Medium Rest: 30s

Full Body Strength B

Warm up

	Exercise	Sets	Reps	Tempo	Rest
1)	T-Spine Rotations	Sets 2	Reps 3/s	Tempo Medium	Rest –
	Sets: 2 Reps: 3/s Tempo: Medium Rest: –

2)	Inchworm	Sets 2	Reps 4	Tempo Medium	Rest –
	Sets: 2 Reps: 4 Tempo: Medium Rest: –

3)	Knee Hugs	Sets 2	Reps 6/s	Tempo Medium	Rest –
	Sets: 2 Reps: 6/s Tempo: Medium Rest: –

4)	Floor Slides	Sets 2	Reps 8	Tempo Medium	Rest –
	Sets: 2 Reps: 8 Tempo: Medium Rest: –

A Block

	Exercise	Sets	Reps	Tempo	Rest
A1)	RFE Split Squats	Sets 3	Reps 6/s	Tempo Slow	Rest 60s
	Sets: 3 Reps: 6/s Tempo: Slow Rest: 60s

A2)	Lateral Raise – Full	Sets 3	Reps 6-8	Tempo Slow	Rest 60s
	Sets: 3 Reps: 6-8 Tempo: Slow Rest: 60s

A3)	Bent Over Rows	Sets 3	Reps 6-8	Tempo Pause at top	Rest 60s
	Sets: 3 Reps: 6-8 Tempo: Pause at top Rest: 60s

B Block

	Exercise	Sets	Reps	Tempo	Rest
B1)	Single Leg RDL’s	Sets 3	Reps 6/s	Tempo Slow	Rest 60s
	Sets: 3 Reps: 6/s Tempo: Slow Rest: 60s

B2)	Skull Crushers	Sets 3	Reps 6-8	Tempo Slow	Rest 60s
	Sets: 3 Reps: 6-8 Tempo: Slow Rest: 60s

B3)	Pushups (Hands Elevated, on the Floor, or Feet Elevated)	Sets 3	Reps 6-8	Tempo Slow	Rest 60s
	Sets: 3 Reps: 6-8 Tempo: Slow Rest: 60s

C Block

	Exercise	Sets	Reps	Tempo	Rest
C1)	Weighted Situp	Sets 3	Reps 20	Tempo Medium	Rest 30s
	Sets: 3 Reps: 20 Tempo: Medium Rest: 30s

C2)	Sideplank Thread the Needle	Sets 3	Reps 12/s	Tempo Medium	Rest 30s
	Sets: 3 Reps: 12/s Tempo: Medium Rest: 30s

Rob, What Else Do I Get?

Access to EVERY program
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The Fueling Club
The Mobility Club
The Dumbbell Club
The Kettlebell Club
The Body Club

OKAY, I’LL TRY THE FREE TRIAL