The Workout Structure: Runner’s Mobility CNS Stimulation KPI Superset Accessory Sections Cool Down Weeks 1-5 Build the foundations and get comfortable with the movement patterns you will see throughout the program Weeks 6-10: Get stronger, while not changing up too many variables from the first block. New exercises, but following the same movements patterns as block 1, just adding complexity and variability. Week 11-14: Generate explosiveness. Using the strength and power from the first 10 weeks, we'll continue to grow stronger in the movement patterns we've been working on as we generate more explosive power for ultimate freedom while running. Weeks 15-16: Wind down on workout duration and intensity. We'll maintain our CNS Stimulation, but level down our strength training to more banded and bodyweight work. Also included: warm ups/cool downs for indoor and outdoors and joint health/mobility work for anterior knee, lateral knee, foot/ankle, hips, IT band, and shin splints.