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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	SD Stability CD Conditioning MD Movement

Plan Preview

Session 1-1

60 MIN • 4-5 RPE

HSD SSD 4C MMD1 CD1
Session 1-2

30 MIN • 4-9 RPE

MMD1 Run
Session 1-3

60 MIN • 4-9 RPE

SDL PWT SLJ IAR
Session 1-4

20 MIN • 6-8 RPE

MMD1 30:90s
Session 1-5

30 MIN • 4-7 RPE

SLJ SDL
Session 1-6

20 MIN • 4-9 RPE

IAR 30:60s

Session 2-1

30 MIN • 6-8 RPE

CD1 CD2
Session 2-2

30 MIN • 2-5 RPE

MMD1 Recover run or walk
Session 2-3

20 MIN • 6-8 RPE

SPT
Session 2-4

30 MIN • 6-8 RPE

MMD1 Sustained run
Session 2-5

30 MIN • 4-8 RPE

Deadlift
Session 2-6

30 MIN • 4-9 RPE

MMD1 1.5 mile run self-assessment

Session 3-1

30 MIN • 8-9 RPE

PWT
Session 3-2

30 MIN • 4-6 RPE

CD1 CD2
Session 3-3

30 MIN • 3-6 RPE

Recovery run or walk
Session 3-4

30 MIN • 7-9 RPE

IAR 30:60s
Session 3-5

20 MIN • 4-6 RPE

CD2
Session 3-6

45 MIN • 6-8 RPE

MMD1 sustained run

Session 4-1

45 MIN • 8-9 RPE

SLJ Deadlift
Session 4-2

45 MIN • 7-8 RPE

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

30 MIN • 7-8 RPE

CD1 CD2
Session 4-4

30 MIN • 4-7 RPE

Walk
Session 4-5

20 MIN • 8-9 RPE

PWT
Session 4-6

45 MIN • 6-7 RPE

MMD1 sustained run