Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.

The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )

Within a run that is mostly Zone 1 to 2 intensity, insert several 20- to 30-second accelerations when the mood strikes you. Finish the acceleration faster than you began. Quick cadence and proud posture are important. Feel light and fast. Jog easy for two or more minutes between accelerations.

Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.

Swim with masters or on your own, control the intensity, so RPE is in Zones 1-2. (Can select a Workouts in a Binder card (E). )

With heart rate in Zones 1 to 2, the entire ride is at 90 rpm or greater. If cadence is not at least 90, coast and recover until legs are recovered. This is best done on a flat course.

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in the 1 to 2 zones. How much time is spent in each zone depends on how you feel that day. The goal of an E2 run is not to see how much time you can spend in Zone 2. Run a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Changing the grade on a treadmill, for those living in vertically deficient cities, can simulate hills. If you run with a group, inner discipline is necessary to let the group go if they turn a training run into a race.