Base building. This work-out builds slow twitch muscle fibers which are necessary for endurance sports. When you finish this work-out you should feel like you could do it all over again.
Steady walk at low HR zone. Easy pace.
Time Trial: Warm up well for 5-10 minutes. Walk 1 mile as fast as you can consistently maintain. Cool Down for 5-10 minutes.
Click on paper clip in upper right corner to see exercises. Start with 10 reps and do 2 times through. Once comfortable with all exercises increase to 17 reps, then increase to 3 times through.
It is necessary to keep the body limber and flexible. Stretching should be done after warming the body up with cardio work. It should never be done before an endurance work-out as it weakens the muscles.