HOW IS THIS DIFFERENT THAN LVL 1? -This adds 1 extra strength day so you are at 3 full body strength days instead of 2. -This also adds more variety/intensity/length to your runs. Varying fartleks, progressions, tempos, etc. -This is PRIME if you have been consistently running 2-3 days/week and are wanting to take your structure to the next level.. WHO IS THIS PROGRAM FOR? -People who want to run AND lift consistently ..not just one or the other -Someone currently running 1–2 days per week casually and lifting 2–3 days per week -Anyone spending roughly 2–3 hours per week exercising across both modalities -People training for quality of life, longevity, and general fitness .. not a specific race Someone comfortable running 20–30 minutes continuously and lifting with foundational movements WHO IS THIS NOT FOR? -Complete beginners to running who cannot run 20 minutes continuously.. start with LVL 1 -Anyone currently training for a specific race .. use the dedicated running programs for race prep -People already running 4+ days per week ..you are ready for Level 3 or 4 WEEKLY STRUCTURE D1 : Strength Full Body Strength A (Anterior Focus) D2 Quality Run Fartlek (Phase 1) → Tempo Intervals (Phase 2) D3 Strength Full Body Strength B (Posterior Focus + Plios) D4 Easy Run D5 Rest Full rest day or optional hip mobility + knee health D6 Strength Full Body Strength C (Power + Mobility) D7 Long Run Easy long run .. time on feet, no pace pressure WEEKLY TIME COMMITMENT Starting at 3-3.5 hours, building to 4-4.5hrs/week. Lift sessions are always around 45-50 min. Runs are always around half an hour to 40 min with the exception of the long run. Building the long run to total 1 hour at the end of the program.