The Team Plans

STRENGTH TRAINING

STRENGTH TRAINING

Pick 2-3 of these to do BETWEEN your runs! Click “more” to learn more about balancing running with strength training.

We recommend running and strength training on separate days to maximize recovery and minimize interference between your training.

The easiest way to balance this is with a full body split.

The premise of full body training is that rather than cramming all your exercises for one muscle into one workout, they’re spread out across the week. This allows you to train smarter, recover faster, and ultimately - have more energy for running.

Depending how often (and hard) you’re running, you may need to adjust your weekly routine. See the “START HERE” section for examples of how to do this.

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THE WORKOUTS
This section includes some of our favorite weightlifting, pilates, and fusion-style full body workouts to choose from.

You can mix-and-match or if you prefer to follow a structured plan - see the “START HERE” section for recommendations.

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STRENGTH TRAINING
  • Full Body Strong & Sculpt
    47:39
    Full Body Strong & Sculpt

    Full Body Strong & Sculpt

    48m | Intermediate

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Heavy dumbbells (15-30 lbs), Light dumbbells (0-10 lbs), Box

  • Full Range Full Body
    47:11
    Full Range Full Body

    Full Range Full Body

    47m | 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

  • Full Body Base Builder
    48:45
    Full Body Base Builder

    Full Body Base Builder

    49m | 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

  • All Out All Over Pilates
    40:10
    All Out All Over Pilates

    All Out All Over Pilates

    40m | Intermediate to Advanced

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

    Equipment Needed:
    Light dumbbells (0-10 lbs)

  • Full Body Power Up (Level 1 & Level 2)
    36:39
    Full Body Power Up (Level 1 & Level 2)

    Full Body Power Up (Level 1 & Level 2)

    37m | Beginner to Intermediate

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

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

  • Single Side Circuit Sculpt
    46:25
    Single Side Circuit Sculpt

    Single Side Circuit Sculpt

    46m | Intermediate to Advanced

    Works Well For:
    Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

    Equipment Needed:
    Heavy dumbbells (15-30 lbs), Light dumbbells (0-10 lbs), Team Bands

  • Athlete Ready Glute-Focus Full Body
    33:31
    Athlete Ready Glute-Focus Full Body

    Athlete Ready Glute-Focus Full Body

    33m | Intermediate

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

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

  • Functional Core-Focused Full Body
    30:48
    Functional Core-Focused Full Body

    Functional Core-Focused Full Body

    31m | Intermediate

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

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

  • Full Body Standing Sculpt
    42:56
    Full Body Standing Sculpt

    Full Body Standing Sculpt

    43m | Intermediate

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

    Equipment Needed:
    Light dumbbells (0-10 lbs)

  • Lil Bit of Everything Full Body
    30:29
    Lil Bit of Everything Full Body

    Lil Bit of Everything Full Body

    31m | Intermediate

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

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

  • Mega Mat Pilates
    45:03
    Mega Mat Pilates

    Mega Mat Pilates

    45m | Intermediate

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

    Equipment Needed:
    Light dumbbells (0-10 lbs), Team Bands

  • Full Body Strength & Stability
    21:30
    Full Body Strength & Stability

    Full Body Strength & Stability

    21m | Beginner

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

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

  • Full Body Strength Foundations
    22:13
    Full Body Strength Foundations

    Full Body Strength Foundations

    22m | Beginner

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

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

  • Full Body Strength Through Range
    24:08
    Full Body Strength Through Range

    Full Body Strength Through Range

    24m | Beginner

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

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

  • Compounds and Combos Full Body
    28:40
    Compounds and Combos Full Body

    Compounds and Combos Full Body

    29m | Beginner to Intermediate

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

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

  • Too Busy Full Body
    31:44
    Too Busy Full Body

    Too Busy Full Body

    32m | 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

  • Fast Flow Full Body
    31:44
    Fast Flow Full Body

    Fast Flow Full Body

    32m | 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)

  • 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)

  • 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)

  • 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)

  • 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)

  • 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

  • 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

  • 360 Full Body
    31:59
    360 Full Body

    360 Full Body

    32m | Intermediate

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

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

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