This program is geared towards the beginner to moderate skill runner--but any runner can get a great amount of improvement out of this program. It will focus on building an endurance base, then working to improve heart rate bands to increase efficiency and capacity. The volume starts at around 12 miles/week, and peaks at around 30 miles/week. This program will improve your overall running, but is geared towards improving 5 mile and 2 mile times. We encourage adding 2-3 days of lifting a week to create a well balanced functional fitness routine. 

Program details: 16 weeks, 3-6 runs per week