This program is for athletes relatively new to running who have been walking or jogging 1-2 times per week for 1-2 miles at a time. Non-runners who have an athletic background - some aerobic development such as cycling, skiing, swimming - may also use this plan.

The plan averages about 2 hours of running per week, starting on the lower end and moving up to the higher end of the range. Pacing is based on effort/RPE with some HR guidelines. The plan includes basic strength/core options as well as optional cross training days.