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First Steps

Length of Plan	4 Weeks
Sessions Per Week	6
Time Per Session	20–60 minutes
RPE range	2–9
Activities	SW Stability CW Conditioning MW Movement

Plan Preview

Session 1-1

60 MIN • 4-5 RPE

HSW SSW 4C MW1 CW1
Session 1-2

30 MIN • 4-9 RPE

MW1 ...
Session 1-3

60 MIN • 4-9 RPE

SWL PWT SLJ IAR
Session 1-4

20 MIN • 6-8 RPE

MW1 30:90s
Session 1-5

30 MIN • 4-7 RPE

plus
Session 1-6

20 MIN • 4-9 RPE

plus 30:60s

Session 2-1

30 MIN • 6-8 RPE

CW1 CW2
Session 2-2

30 MIN • 2-5 RPE

MW1 Recover run Recover walk
Session 2-3

20 MIN • 6-8 RPE

SPT improvement
Session 2-4

30 MIN • 6-8 RPE

MW1 Sustained run
Session 2-5

30 MIN • 4-8 RPE

Deadlift improvement
Session 2-6

30 MIN • 4-9 RPE

MW1 1.5 mile run self-assessment

Session 3-1

30 MIN • 8-9 RPE

PWT Improvement
Session 3-2

30 MIN • 4-6 RPE

CW1 CW2
Session 3-3

30 MIN • 3-6 RPE

Recovery run Recovery walk
Session 3-4

30 MIN • 7-9 RPE

IAR improvement 30:60s
Session 3-5

20 MIN • 4-6 RPE

CW2
Session 3-6

45 MIN • 6-8 RPE

MW1 sustained run

Session 4-1

45 MIN • 8-9 RPE

SLJ and Deadlift improvement
Session 4-2

45 MIN • 7-8 RPE

IAR improvement 30:60s 60:120s
Session 4-3

30 MIN • 7-8 RPE

CW1 CW2
Session 4-4

30 MIN • 4-7 RPE

Walk 30 mins with 20 lb back pack
Session 4-5

20 MIN • 8-9 RPE

PWT Improvement
Session 4-6

45 MIN • 6-7 RPE

MW1 sustained run