This 12-week program is designed for intermediate/advanced runners who want to build their fitness but are not necessarily focused on a specific event.

The program will require 2-4 hours of running per week. With this program, you can expect a slow increase in running mileage and the introduction of running intensity to improve your running pace and economy.

This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions.

Pre-Requisites:
This program is designed for intermediate/advanced runners who have some experience with running training.

Programs to follow this one:
After this program, you can explore event specific programs for intermediate/advanced. There are 5K, 10K, half-marathon and marathon programs available.

Other things you should know:
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.