The goal is to build our aerobic base, and focus on building endurance. Consistent easy runs will build our endurance, and allow us to run longer and faster. Another goal is to maintain or even build strength during this program as well.

The workouts are designed for all levels 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 Note: you should adjust the mileage for running according to your experience level. If 5 miles is the longest you’ve run, then your long runs should be around that mile range.

Yes. If you are unable to perform an exercise, or the equipment is being used, try finding a substitute exercise that involves a similar movement, and rep range. For example, if barbell back squat is unavailable, substitute the leg press machine instead.