I’m currently using three free workout plans to improve my health and fitness in 2023: one for running, one for strength and conditioning, and one for stretching. Check them out below, and consider adding them to your routine!
1.) Nike Run Club
Nike has really upped their game since the old running chip in the shoe days. They offer guided and non-guided runs. Select a run plan, choose guided or non-guided (I prefer guided), and feel free to add your Spotify to listen to tunes while knocking out the miles.
I just started the marathon plan about one week ago and completed an 8k run today. It’s literally plug (if you still have old school headphones like me) and play; doesn’t get any easier. You’ll have some flexibility over the schedule by choosing which days to run and which runs to do on those days (i.e. speedwork, long run, recovery run, etc.).
Add this app to your phone today.
2.) Brute Force Training
Brute Force provides (almost) daily sandbag training workouts which are great for strength and conditioning. A lot of the movements focus on core, and I feel this really pairs well with the Nike Run Club training plan. Pick and choose from the ones that work around your schedule.
I signed up via email from their website here and receive the workouts directly in my inbox.
3.) Yoga with Adriene
Stretching has always been my least favorite health and fitness activity, but past injuries motivate me enough to stretch (sometimes). I’m a long-time fan of yoga with Adriene and started off with her 10 minute beginner yoga videos in I forget what year. I was excited to see she has a free 30 day program out now. Be sure to follow her on YouTube!
And that’s a wrap. These are the three free training programs I plan to stick with in 2023!
Update:
I’m currently running 5-days/wk, yoga 4-days/wk, and strength training 2-days a week. I’m sure this will change as the year progresses, but just an FYI on how I’m currently using these tools together.
