This is a 8 week running program for the beginner/intermediate runner in preparation to run a strong 10k at the end of the 8 weeks. The individual should be running at least 2 times per week for at least 2.5-3.0 miles per session. Total hours per week will vary based on the fitness level of the individual since the run training prescription is distance based. Most individuals should fall into the 5-10 hours of run, strength, and cross training per week.

This plan also includes a 2 day per week functional body weight strength program and cross training recommendations.