The Team Plans

The Reach Challenge

The Reach Challenge

Welcome to the Reach Challenge!

Over the next 4 weeks, we’re combining functional training with running so you can move with the strength and speed of a hybrid athlete.

Throughout this challenge, you’ll follow a “less is more” full body split with running on the days in between.

WHAT YOU WILL ACHIEVE
By completing the Reach Challenge you can expect to:
✓ Build functional strength
✓ Improve running performance
✓ Optimize energy & recovery
✓ Injury-proof your hips, knees, and feet
✓ Reach a whole new level of fitness!

WHO IS IT FOR
The Reach Challenge is for you if:
✓ You have weightlifting experience and are looking to get into (or improve) your running
✓ You’re training for a 5km to 10km running goal*
✓ You’re ready to try a “less is more” approach to optimize energy & recovery
✓ You can commit to 3x, 30-45 minute weightlifting workouts per week and running on the days in between
✓ You want to train like an athlete as part of our Team!

*Guidance is provided for how to adjust if you’re training for a different running goal

Throughout the Reach Challenge you will explore a variety of training techniques, including:
✓ Dynamic Stretching and Mobility Warm Up Routines
✓ Full Body Weightlifting Workouts to build your foundation of strength
✓ Plyometric Exercises to build power through your lower body
✓ Stability Exercises to injury-proof your hips, knees, and feet
✓ Mobility Flows to support range of motion and avoid imbalances
✓ Functional Core Workouts to strengthen your body from the inside out

WORKOUT DURATION
The Reach Challenge is based around our “less is more” approach to training. You can expect full body workouts between 30-45 minutes each with 15-30 minute optional mobility and functional core workouts on the days in between.

Run duration will vary depending on your ability.

DIFFICULTY
The Reach Challenge is recommended if you have weightlifting experience and are looking to get into (or improve) your running.

There are two levels of running workouts provided, each following a 3 day running split:

LEVEL 1 is for you if:
✓ You can walk 30 minutes continuously
✓ You’re active most weeks
✓ Your goal is to run continuously

LEVEL 2 is for you if:
✓ You can run 30 minutes continuously
✓ You’re running most weeks
✓ Your goal is to run further, faster

If you’re a more experienced runner or following a different running split, see the included RESOURCES section for how to adapt your schedule.

Learn more about the challenge here: https://theteamplans.com/pages/reach

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The Reach Challenge
  • WEEK 1 SCHEDULE
    WEEK 1 SCHEDULE
    36.8 KB

    WEEK 1 SCHEDULE

    36.8 KB

  • Speed In Strength Full Body
    38:40
    Speed In Strength Full Body

    Speed In Strength Full Body

    39m | Intermediate to Advanced

    Works Well For:
    Strength Training | Power | Abs & Core | Stability & Balance

    Equipment Needed:
    Very Light dumbbells (1-5 lbs) (optional), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box

  • Ground Floor Core
    21:14
    Ground Floor Core

    Ground Floor Core

    21m | Intermediate to Advanced

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Lights dumbbells (5-15 lbs)

  • 2-For-1 Full Body
    32:23
    2-For-1 Full Body

    2-For-1 Full Body

    32m | Intermediate to Advanced

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box (optional)

  • Flip It & Reverse It Hip Mobility
    17:29
    Flip It & Reverse It Hip Mobility

    Flip It & Reverse It Hip Mobility

    17m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Hit It & Hold It Full Body
    45:44
    Hit It & Hold It Full Body

    Hit It & Hold It Full Body

    46m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)

  • Spine Time Mobility
    21:24
    Spine Time Mobility

    Spine Time Mobility

    21m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • LEVEL 1 RUN
    LEVEL 1 RUN
    25.8 KB

    LEVEL 1 RUN

    25.8 KB

  • LEVEL 2 RUN
    LEVEL 2 RUN
    30.5 KB

    LEVEL 2 RUN

    30.5 KB

  • WEEK 2 SCHEDULE
    WEEK 2 SCHEDULE
    36.7 KB

    WEEK 2 SCHEDULE

    36.7 KB

  • Fast Pass Full Body
    38:05
    Fast Pass Full Body

    Fast Pass Full Body

    38m | Intermediate to Advanced

    Works Well For:
    Strength Training | Power | Abs & Core | Stability & Balance

    Equipment Needed:
    Very Light dumbbells (1-5 lbs) (optional), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box

  • Twist & Resist Fusion Core
    23:10
    Twist & Resist Fusion Core

    Twist & Resist Fusion Core

    23m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Lights dumbbells (5-15 lbs)

  • Short & Spicy Full Body
    31:22
    Short & Spicy Full Body

    Short & Spicy Full Body

    31m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Flex & Reset Upper Mobility
    18:48
    Flex & Reset Upper Mobility

    Flex & Reset Upper Mobility

    19m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • There Will Be A Pause Full Body
    45:02
    There Will Be A Pause Full Body

    There Will Be A Pause Full Body

    45m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)

  • Game Ready Hip Mobility
    21:15
    Game Ready Hip Mobility

    Game Ready Hip Mobility

    21m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • LEVEL 1 RUN
    LEVEL 1 RUN
    25.6 KB

    LEVEL 1 RUN

    25.6 KB

  • LEVEL 2 RUN
    LEVEL 2 RUN
    28.8 KB

    LEVEL 2 RUN

    28.8 KB

  • WEEK 3 SCHEDULE
    WEEK 3 SCHEDULE
    36.4 KB

    WEEK 3 SCHEDULE

    36.4 KB

  • Spring Forward Full Body
    38:21
    Spring Forward Full Body

    Spring Forward Full Body

    38m | Intermediate to Advanced

    Works Well For:
    Strength Training | Power | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box

  • Hips Don't Lie Core
    26:21
    Hips Don't Lie Core

    Hips Don't Lie Core

    26m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Lights dumbbells (5-15 lbs)

  • Fast Fix Full Body
    31:27
    Fast Fix Full Body

    Fast Fix Full Body

    31m | Intermediate to Advanced

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Hidden Range Hip Mobility
    19:15
    Hidden Range Hip Mobility

    Hidden Range Hip Mobility

    19m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Finish Strong Full Body
    45:52
    Finish Strong Full Body

    Finish Strong Full Body

    46m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box

  • Fixer Upper Mobility
    22:48
    Fixer Upper Mobility

    Fixer Upper Mobility

    23m | Beginner

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • LEVEL 1 RUN
    LEVEL 1 RUN
    29.5 KB

    LEVEL 1 RUN

    29.5 KB

  • LEVEL 2 RUN
    LEVEL 2 RUN
    29 KB

    LEVEL 2 RUN

    29 KB

  • WEEK 4 SCHEDULE
    WEEK 4 SCHEDULE
    36.8 KB

    WEEK 4 SCHEDULE

    36.8 KB

  • Full Send Full Body
    38:02
    Full Send Full Body

    Full Send Full Body

    38m | Intermediate to Advanced

    Works Well For:
    Strength Training | Power | Abs & Core | Stability & Balance

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box

  • Connect The Dots Core
    26:45
    Connect The Dots Core

    Connect The Dots Core

    27m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor

    Equipment Needed:
    Lights dumbbells (5-15 lbs)

  • Don't Call It a (Th)Repeat Full Body
    30:53
    Don't Call It a (Th)Repeat Full Body

    Don't Call It a (Th)Repeat Full Body

    31m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)

  • Lock & Key Upper Body
    15:51
    Lock & Key Upper Body

    Lock & Key Upper Body

    16m | Beginner to Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • Final Mile Full Body
    44:50
    Final Mile Full Body

    Final Mile Full Body

    45m | Intermediate

    Works Well For:
    Strength Training | Muscle Building | Stability & Balance | Abs & Core

    Equipment Needed:
    Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)

  • Bottoms Up Lower Body Mobility
    21:17
    Bottoms Up Lower Body Mobility

    Bottoms Up Lower Body Mobility

    21m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • LEVEL 1 RUN
    LEVEL 1 RUN
    27.1 KB

    LEVEL 1 RUN

    27.1 KB

  • LEVEL 2 RUN
    LEVEL 2 RUN
    29.2 KB

    LEVEL 2 RUN

    29.2 KB

  • RESOURCES
    RESOURCES
    113 KB

    RESOURCES

    113 KB

  • THE WEEKLY SCHEDULE
    THE WEEKLY SCHEDULE
    32.7 KB

    THE WEEKLY SCHEDULE

    32.7 KB

  • EXAMPLE: 2 RUNS PER WEEK
    EXAMPLE: 2 RUNS PER WEEK
    54.1 KB

    EXAMPLE: 2 RUNS PER WEEK

    54.1 KB

  • EXAMPLE: 3 RUNS PER WEEK
    EXAMPLE: 3 RUNS PER WEEK
    59.4 KB

    EXAMPLE: 3 RUNS PER WEEK

    59.4 KB

  • EXAMPLE: 4 RUNS PER WEEK
    EXAMPLE: 4 RUNS PER WEEK
    60.3 KB

    EXAMPLE: 4 RUNS PER WEEK

    60.3 KB

  • EXAMPLE: 5 RUNS PER WEEK
    EXAMPLE: 5 RUNS PER WEEK
    57.9 KB

    EXAMPLE: 5 RUNS PER WEEK

    57.9 KB

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