This program is for anyone who wants to build strength, mobility, and injury resistance while improving or maintaining cardiovascular endurance. If you are a distance runner like me, this is a great base building program to do before you start training for your next marathon or half marathon – your body will be stronger, more resilient, and less prone to injury when you start increasing milage in search of your next PR! This program is also great if you are simply looking to gain muscle, increase mobility, or lose weight.

* The workouts are designed for all levels. However, this program is more challenging than the original Pump & Run program. While not necessary, it's recommended that you begin with the original Pump & Run program before moving on to this volume 2.0. * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress * If necessary, consult the Modifications category for alternative movements to make workouts easier/harder. * The running workouts provide beginner and advanced options so you can build your endurance training over time based off your initial skill level. The advanced running schedule calls for up to 30 miles per week. * Tip: Use the workout logging feature to track your gains over time!

If you are new to running or just coming back from an injury, then I suggest starting with the intermediate running option until you rebuild a solid base. If you are able to run, but simply don’t enjoy doing it, then I encourage you to step outside of your comfort zone and give it a try! Start with the intermediate running option, stay consistent, walk/jog when you have to, and build your running base. That being said, you don’t have to run if you don’t want to. You may substitute some or all of the runs with a different form of cardio, such as walking, swimming, biking, elliptical, stair stepper, etc. DM me if you have questions about substitutions.

You need a gym membership that has standard workout equipment, aw well as a place to run. If your gym doesn’t already have everything you need, you can purchase bands and accessories through my Amazon storefront (which can be accessed through the Extras tab in the app under "Gear"). Some workouts may be completed at home if you have the right equipment and/or take advantage of the “Modifications” category in the app as needed.

Options: 1) Do the program again! (Make sure to utilize the workout logging feature to track your gains!) 2) Move on to one of the other programs inside my app. 3) Follow along with my weekly workouts - fresh workouts posted every Monday 4) Create your own routine by utilizing the Netflix-style library of upper, lower, full body, and Bulletproof Body workouts available inside the app 5) Need extra attention? Sign up for personal training with me. Learn more about online personal training on my website. https://www.runningfitnessdude.com/ Message me if you have questions!

This is a 6 week program that can be repeated as many times as desired. During the program you will be training 6-7 times per week. There will be 2-4 workouts per week, and 2-5 runs per week (up to 25 miles total per week for advanced runners). There will only be one training session per day, however some sessions do combine a short workout with a short run. It is recommended that you do the workouts in the order they are prescribed, though you always have the option of moving things around to fit your individual schedule and circumstances. Tip: If you’re repeating this program, make sure to use the workout logging feature to track your gains over time!

It’s recommended that you begin every workout with a warmup activity to lubricate your joints and prime your muscles for high performance exercise. Each workout includes suggested warmup movements. However, these are just suggestions. You know your body best! I encourage you to listen to your body and do whatever movements you need to get ready to perform on a given day. Some of my favorite warmup movements can be found in the “Warmup and Mobility Movements" category in the app. You can try performing 1-4 of these movements before starting your workout. If you have time, the warmup is also a good place to incorporate one or more of the routines found in the “Bulletproof Body” category in the app.

Use enough wight/resistance so that every set after the warmup is challenging. Push yourself and go heavy (within reason and exercising proper form, of course). If you want to build muscle, the goal should be to get close to failure, meaning the last 2-3 reps feel nearly impossible. Oftentimes a workout will only ask you to perform 1-2 rounds of a particular exercise. That’s because I’m assuming (trusting) that you will go HARD on those rounds.

Active recovery means 20-60 minutes of mobility training and/or low intensity cardio. The idea is to do just enough to get the blood flowing, facilitate recovery, and prime your body for your next workout. Because you know your body best, you decide what to do during active recovery sessions. They are a great time to try some of the movements found in the “Dynamic Warmups and Mobility” category in the app. If you choose to do cardio, keep it easy. Try not to exceed 20-40% of your maximum heart rate. You might also want to try something other than running – walking, stair master, elliptical, and biking are all great options, so long as you take it easy.

It’s recommended that you try to complete each workout in an hour or less (for reference, these types of workouts usually take me 45 minutes to complete….that’s all the time I have in the morning before I have to get home and help get the kids ready for school). If you can’t finish in less than an hour, then I recommend you do as much as you can in 60 minutes and then stop for the day. Next time that workout comes up on the rotation, you can try to do a little more and slowly buildup your volume over time. Make sure to utilize the app's workout logging feature to track your progress!