Your workout is on the plan. Here is how to do it.
Your training plan tells you when to complete a workout and how much to do. The Workout Library gives you suggested resources to help you get it done.
Understand the purpose. Execute the purpose.
You do not need one exact video for your training to count. Learn what the workout is meant to accomplish, then choose an appropriate way to complete it.
The purpose stays the same.
Your training plan tells you the type of work to complete and the dose for that phase. That is the part we want you to protect.
You have options.
The workouts and videos in this library are suggested resources. You may use them, continue an appropriate routine that already works for you, or choose a similar resource that serves the same training purpose.
Choose a mobility routine that helps you move well.
The purpose is to maintain useful range of motion, address stiffness from training and daily life, and support comfortable movement throughout your training week. These are suggestions, not required workouts.
11 Minute Full Body Mobility Workout
A balanced full-body option with work for the hips, thoracic spine, shoulders, hamstrings and more. A good choice when you want a focused mobility session without making the day unnecessarily hard.
DO THIS MOBILITY WORKOUT →12 Minute Mobility Workout
A slower option that moves through the spine, core, hips, inner thighs and upper body, then finishes with more relaxed movement. A nice fit when mobility also needs to support recovery.
DO THIS MOBILITY WORKOUT →15 Minute Mobility Monday Flow
A more active flow with squats, planks, lunges, hip work and rotation. Choose this when you feel ready for mobility with a little more movement and effort.
DO THIS MOBILITY WORKOUT →Warm up with movement before every run.
Before each run or walk-run, take a few minutes to prepare your body for the work ahead. Choose one of these dynamic warm-up options. The goal is to move through an active warm-up before you begin, then save your post-run stretching for after the workout.
Dynamic Warm-Up Option 1
Use this before a run or walk-run to get your body moving and ready for the session ahead.
DO THIS WARM-UP →Dynamic Warm-Up Option 2
Another option for preparing your body with movement before beginning your scheduled run or walk-run.
DO THIS WARM-UP →Dynamic Warm-Up Option 3
Choose this as an alternative when you want a different guided dynamic warm-up before your run.
DO THIS WARM-UP →Finish every run with a stretch.
Your run is not quite finished when your watch stops. After each run or walk-run, give your body a few minutes to transition out of the workout. Choose one of the Daily Post-Run options below. After your weekly long run, use the longer recovery routine.
When should I stretch?
Before your run: Prepare your body with movement and a dynamic warm-up. After your run: Complete a post-run stretch. After your long run: Use the longer post-run recovery routine.
Long Run Post-Run Stretch
Use this after your weekly long run when you have more time to settle into a complete post-run stretching routine.
OPEN LONG RUN STRETCH →Daily Post-Run Stretch
Use this after a regular run or walk-run as your standard post-run stretching option.
OPEN DAILY STRETCH →Quick Post-Run Stretch
Short on time? Use this shorter routine after your run rather than skipping your post-run stretching altogether.
OPEN QUICK STRETCH →Strength should support your whole body for running and walking.
Running involves more than your legs. A balanced strength routine should develop the major muscle groups that help you move, stabilize your body and maintain your form. Your strength work should support the demands of running and walking, not simply make you tired.
Use our workout or another balanced routine.
Your plan sets the starting dose.
Use the number of sets prescribed in your current plan as your default. If you feel strong, controlled and well recovered, you may choose to complete more, including the full workout. If you are unsure, stick with the prescribed dose. When in doubt, follow the plan.
Full-Body Dumbbell Strength
This workout includes upper-body, lower-body and core work. Use a manageable weight and begin with the dose prescribed by your current training plan. If you feel strong, controlled and well recovered, you may continue through the full workout. Quality movement matters more than proving you can do more.
DO THE FULL-BODY WORKOUT →Resistance Band Series
These runner-specific band workouts are a regular part of your training, not an occasional extra. Aim to complete runner-specific band strength at least twice each week. During phases where your plan assigns a band workout after each run or easy-movement session, follow that rhythm. The band series supplements your primary full-body strength work and does not replace it.
Runner Strength: Part 1
Use this runner-specific resistance band workout when Part 1 appears on your training plan.
DO PART 1 →Runner Strength: Part 2
Use this runner-specific resistance band workout when Part 2 appears on your training plan.
DO PART 2 →Runner Strength: Part 3
Use this runner-specific resistance band workout when Part 3 appears on your training plan.
DO PART 3 →Three things to remember.
Follow the Dose
Your current training plan determines how much work to complete. More is not automatically better.
Serve the Purpose
If you choose a different workout, make sure it serves the same purpose as the workout prescribed on your plan.
Keep Moving Forward
If a particular resource does not work for you, choose another responsible option instead of abandoning the training purpose altogether.
Know what to do. Then go do it.
Return to your current training phase to see which workout is scheduled today and how much of it you should complete.