The goal of this program is to build running endurance and be able to safely run 30 minutes without stopping.

Over the course of the program, you will be guided through a series of walk/jog workouts until you can run for 30 min.

This program is intended for true beginners (anyone who can't run more than one mile without stopping). However, it can also work well for anyone getting back into running after an injury or an extended break.

There are 4 workouts per week. 3 walk/jog sessions, and one cross training or active recovery session. You choose when to do the workouts each week based on your schedule, however it is recommended that you do the workouts in the order they are prescribed and include at least one rest or active recovery day between walk/jog sessions.

This is a running based program. It does not include weights, mobility, or any other form of exercise except running. The only exception is that a suggested pre-run warmup included with every workout.

Feel free to incorporate workouts from the Weekly Workouts or Bulletproof Body categories of the app on your off days, just make sure to listen to your body, get plenty of rest, and don't try to do too much too soon.

If you are looking for a program that encompasses running, lifting, and mobility within the program itself, then try one of the Pump + Run programs (volume 3 is my favorite).