| Day | Activity |
|---|---|
| Monday | Running |
| Tuesday | Rest Day |
| Wednesday | Upper Body Strength |
| Thursday | Running |
| Friday | Rest Day |
| Saturday | Running |
| Sunday | Rest Day |
Overview
Goal: Fat Loss, Endurance
Suggested Duration: Indefinite
Weekly Split: 3 runs a week, 1 workout day, 2 rest days
The Runner Workout Plan is designed to build speed, endurance, and resilience, making you a stronger and more efficient runner. Whether you're training for a race, increasing stamina, or simply improving your fitness, this plan will develop your cardiovascular endurance, leg strength, and mental toughness to keep you moving forward.
Instructions
- Use the database to find a workout that matches the type assigned for the day.
- Set the difficulty level (1 to 5) to match your current fitness level.
- Pick a workout and complete it on Level I, II, or III, depending on how much time and energy you have.
- Complete a run (any length or time) on running days.
On rest days, we recommend you complete a stretching routine or a yoga sequence to help keep your exercise streak going. Add an ab workout to support mobility and core strength.
