🚀 This program is designed for those who have little time available but want to make the most of every minute of training — without wasting a single second.

Thanks to its low training volume, it’s also suitable for beginners approaching running for the first time, as long as they already have a basic level of fitness 💪🏻

🏃 The program includes three sessions per week (30-40' duration), short but with high-intensity intervals.
The main goal is to improve your maximal oxygen uptake (VO₂ max) — one of the key parameters for endurance performance.

⏱️ Over the two-month program, three tests are scheduled:

The first test helps set the right training intensities.

The second test, halfway through, measures your progress.

The third and final test defines the next phase, focusing on improving your anaerobic threshold.

👉🏻 Each workout is described in detail and comes with practical tips and explanations of the physiological principles behind each choice — helping you fully understand the purpose and logic of every session.