Program Description
This 4-week program has been designed for athletes to bridge between seasons. This is a great time in the year to focus on strength training. This aspect of training is important and can sometimes be hard to find time to do when training for a specific event.

The program will require 2-3.5 hours of running per week. If you are new to training, consider starting with the 4-week run/walk program or 8-week base building program. This program is meant for athletes who have just finished a training program and want some gentle structure in between bigger training blocks or as a primer program before they start another one.

Pre-Requisites
This program is designed for athletes between competitive seasons and should be undertaken by those who have been using a training program in the recent past.

Programs to follow this one
There are many programs to consider after this one depending on your goals for your upcoming season. Consider a General Prep program or an event specific program.

Other things you should know:
This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions. The effort scale is a simple 1-10 whereby 1 is very easy and 10 is maximum effort.

Run times are indicated in minutes as opposed to distance. Everyone runs at a different
pace so this way you are running the right distance for where you are at in the moment.

Training programs can be physically and mentally challenging. If you have a medical condition or you unsure
as to your current state of fitness please consult with and gain permission from a medical expert before
proceeding.