RPE stands for “Rate of Perceived Exertion.” It is a scaled measure of effort during runs, where 1 is easiest effort and 10 is the hardest. This is how we will determine how much effort you should be giving to specific runs during this program
Can I split up the “run training” and “strength training” sessions during the day? Yes! I suggest that if you split the sessions up, conduct the run training earlier in the day, with the strength training session being done later. But really, as long as you can get everything done throughout the day, you see the progression intended. 👍
Do I have to do the strength training? You don’t have to, but maintaining strength is foundational for running speed and overall health. While you’ll still see gains in your speed without the additional strength training, you’ll see even more benefit if you do it. It will also help you avoid injury.
Should I warm-up before and cooldown after the runs? Definitely! Reference the “warm-ups & cool-downs” section of the app for applicable sessions. You should ABSOLUTELY be doing this!!