This program is designed to help you become a better runner. By the end of this program, you'll improve your speed and endurance. The cross training days are designed to help supplement your running days with low-impact strength training days to help you prevent injuries.

You'll need a comfortable pair of running shoes. Many specialty stores and online resources can help you pick the right shoes for you.

This program is cardio-heavy and focused on improving your running ability. Cross training days help you effectively improve your mobility which will translate directly to running.

Many of the speed days are interval-based with rest periods long enough for the average beginner runner to successfully complete. A good base line would be to be able to complete one full mile and 25 minutes running without stopping (not on the same day, just two "pre-qualifications"). More advanced runners will also benefit from this program since the workouts and paces are based off your beginning mile trial time. This workout is scalable and will increase in difficulty the faster your starting point is. Add in extra mileage to increase difficulty.

If you're new to running this program will help you break the ice. A good baseline would be to be able to complete one full mile and 25 minutes running without stopping (not on the same day, just two "pre-qualifications").

The difficulty will increase or decrease depending on your baseline. If you begin as a slower runner, your workouts will be based off a slower pace. If you begin as a faster runner, your workouts will be based off a faster pace.

It's important to focus on proper form. While running your foot strikes should land center-foot and push off the balls of your feet. Your heels should not strike the ground before the arches of your feet do. Keep your upper body relaxed and your arms should swing front-to-back and not cross in front of your body. Footwear is important. Make sure you have proper supportive shoes.

-Mile Trial -Day of Rest -W1/D1 -W1/D2 -Day of Rest -W1/D3 -Day of Rest -Cross Training Day 1 -W2/D1 -Day of Rest -W2/D2 -W2/D3 -Day of Rest -Cross Training Day 2 -Day of Rest -W3/D1 -Day of Rest -W3/D2 -W3/D3 -Day of Rest -Cross Training Day 3 -Day of Rest -W4/D1 -Day of Rest -W4/D2 -W4/D3 -Day of Rest -Final Mile Trial

Low-impact and less strenuous exercise such as light yoga would be recommended, if anything. This program is challenging and you will need ample rest for recovery and injury prevention. If you are a very advanced runner, feel free to add in some extra mileage before and after your running workout days or your rest days. These runs should be a light pace and you should be able to comfortably carry a conversation.