{"title":"Run-Ruck-Swim Programs","description":"\u003cp\u003eOne discipline, done properly. Each of these plans is reactive: you enter a single recent test result and the workbook returns twelve weeks of exact paces, splits, send-offs and heart rate zones rather than percentages you have to interpret. Running is split by distance — \u003ca href=\"\/products\/short-distance-1-mile-5k-training-12-week-program\"\u003e1 KM to 5K\u003c\/a\u003e, \u003ca href=\"\/products\/middle-distance-4-mile-10k-training-12-week-program\"\u003e4 mile to 10K\u003c\/a\u003e, \u003ca href=\"\/products\/long-distance-7-mile-marathon-training-12-week-program\"\u003e7 mile to marathon\u003c\/a\u003e, and \u003ca href=\"\/products\/ultra-distance-50k-100-mile-training-12-24-36-week-program\"\u003e50K to 100 mile\u003c\/a\u003e ultras that account for terrain, vertical and aid stations.\u003c\/p\u003e\n\u003cp\u003eThe \u003ca href=\"\/products\/ultimate-ruck-preparation-for-distances-from-3-miles-to-40km\"\u003eruck plan\u003c\/a\u003e prescribes load per session from your 3-mile test, pack weight, bodyweight and terrain, covering everything from a 10 km TAB to 40 km and the Fan Dance. The \u003ca href=\"\/products\/ultimate-swim-preparation-military-triathlon-open-water-dive-school-prep-12-weeks\"\u003eswim plan\u003c\/a\u003e runs from a 500 yd PST time out to an Ironman 3.8 km, with combat sidestroke and fin options built in.\u003c\/p\u003e","products":[{"product_id":"short-distance-1-mile-5k-training-12-week-program","title":"RUN | Short Distance 1 KM - 5K Training (12 Week Program)","description":"\u003ch3\u003eEvery pace in this program is built from your mile.\u003c\/h3\u003e\n\n\u003cp\u003eMost plans hand you a session and leave you to guess how fast to run it. This one does not. You enter one number — a recent all-out mile — and the workbook rewrites all twelve weeks around it: every interval pace, every 200 m and 400 m split, every heart rate band, and the weekly volume that belongs with your race.\u003c\/p\u003e\n\n\u003cp\u003eThen you pick the race, and it rewrites again. A 1 KM runner and a 5K runner do not need the same program, and this one knows the difference. The shorter your target, the shorter the reps, the more repetition-pace speed you get and the less threshold volume you carry. Eight distances, eight versions of every session, one file.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 weeks, 60 sessions\u003c\/strong\u003e, in three periodized blocks — aerobic base and speed development, threshold and VO2 max, then race-specific sharpening and taper.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEight selectable target distances:\u003c\/strong\u003e 1 KM, 1 Mile, 2 KM, 1.5 Mile, 3 KM, 2 Mile, 2.5 Mile and 3 Mile \/ 5K.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve pace codes\u003c\/strong\u003e — recovery, easy, long run, steady, threshold, VO2 max interval, repetition, goal race pace, strides, hill effort, time trial and rest — with every timed band given per mile \u003cem\u003eand\u003c\/em\u003e as 200 m, 400 m, 600 m and 800 m splits, so you can take the number straight to the track.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFriel heart rate zones\u003c\/strong\u003e keyed to your measured lactate threshold, or estimated from age if you do not have one, with a plain warning telling you the estimate is the weaker option.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA prediction table\u003c\/strong\u003e showing what your mile projects at all eight distances. It also runs backward: scroll the dropdown until a row matches a trial you have actually run.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo built-in tests\u003c\/strong\u003e — a Week 4 mile time trial and a Week 8 tune-up — that re-key the back half of the program to the fitness you just built.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA 3-day or 5-day setting.\u003c\/strong\u003e Three mandatory days if you are also lifting; the optional days gray themselves out when you select three.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA training log\u003c\/strong\u003e with all 60 sessions pre-loaded, ready for actual times, heart rate and notes.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eRunners chasing a mile, a 1.5 or 2-mile PT test score, or a 5K — and hybrid athletes who need the running to fit around a lifting program instead of replacing it. If you have been running the same easy pace every day and wondering why the clock will not move, this is the fix.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA recent all-out mile, a watch, and a track or a measured stretch of road. A chest-strap heart rate monitor and a known lactate threshold make it sharper. Neither is required — the workbook covers you either way.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · 60 sessions · 3 or 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e 1-mile time trial (4:00 to 13:00 supported)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · HR AND PACE GUIDE · three block tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePrint:\u003c\/strong\u003e laid out and page-broken week by week, tested end to end so nothing clips\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable — run it again at a new distance or a new fitness level and it rebuilds itself.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027141255488,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/01_Short-Distance-1-Mile-5K.png?v=1786933003"},{"product_id":"middle-distance-4-mile-10k-training-12-week-program","title":"RUN | Middle Distance 4 Mile - 10K Training (12 Week Program)","description":"\u003ch3\u003eAt this range, threshold is the race.\u003c\/h3\u003e\n\n\u003cp\u003eFour miles to 10K is the distance where the wheels come off for most runners. It is too long to hang on through and too short to jog. The gear that wins it — the pace you can hold at the edge of sustainable — is trainable, but only if you know exactly where your edge sits today.\u003c\/p\u003e\n\n\u003cp\u003eThis workbook finds it. You enter a recent all-out 5K, and every pace, split, heart rate band and weekly volume in the twelve weeks is built from that one number. Change the number, the program changes. Change your target race, the program changes again.\u003c\/p\u003e\n\n\u003ch4\u003eWhy the 5K is the anchor\u003c\/h4\u003e\n\n\u003cp\u003eA mile trial is too far from a 10K to predict it honestly. A 10K trial is too expensive to repeat in the middle of a block. The 5K converts accurately in both directions across this range and is cheap enough to run again at Week 8 — which is exactly what the program has you do. No recent 5K? The prediction table runs backward, so you can scroll until the 1-mile or 2-mile row matches a trial you have actually done.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 weeks, 60 sessions\u003c\/strong\u003e, in three blocks — aerobic base, threshold and VO2 max development, then race-specific work including the full race distance at race pace broken into chunks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThree selectable targets:\u003c\/strong\u003e 4 Mile, 5 Mile, and 6 Mile \/ 10K.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThirteen pace codes,\u003c\/strong\u003e including \u003cstrong\u003ecritical velocity\u003c\/strong\u003e — the workhorse gear for this range, because it loads threshold and VO2 max at the same time. Every pace is given per mile and as 400 m, 800 m, 1000 m, 1200 m and mile splits.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA widened, more accurate threshold band\u003c\/strong\u003e tuned for distances where threshold \u003cem\u003eis\u003c\/em\u003e the event, rather than borrowed from a 5K plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFriel heart rate zones\u003c\/strong\u003e from your measured lactate threshold, or estimated from age with a clear warning attached.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo tests that re-key the program:\u003c\/strong\u003e a Week 4 two-mile time trial and a Week 8 5K time trial or tune-up race, entered directly.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA heart rate guide written for this range,\u003c\/strong\u003e including the threshold trap — critical velocity reps drifting up to threshold heart rate means you are going too slow; threshold intervals drifting into Zone 5b means you are going too fast.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFueling, hydration and race week:\u003c\/strong\u003e long-run fueling past 75 minutes, why threshold days are glycogen-dependent, the race-week rule of changing nothing, race-morning timing and caffeine.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3-day or 5-day setting,\u003c\/strong\u003e with a training log holding all 60 sessions.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eRunners with a 4-mile, 5-mile or 10K goal on the calendar. Hybrid athletes who want real running progress on three days a week without giving up the barbell. Anyone who can finish the distance and now wants to race it.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA recent all-out 5K, a watch, and somewhere to run measured intervals. Heart rate monitoring is strongly preferred at this range — nearly every session here is long enough for heart rate to settle and mean something.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · 60 sessions · 3 or 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e recent 5K (14:00 to 48:00 supported)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · HR AND PACE GUIDE · three block tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable at any fitness level.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027141386560,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/02_Middle-Distance-4-Mile-10K.png?v=1786933003"},{"product_id":"long-distance-7-mile-marathon-training-12-week-program","title":"RUN | Long Distance 7 Mile - Marathon Training (12 Week Program)","description":"\u003ch3\u003eTwelve weeks, five race distances, one honest engine.\u003c\/h3\u003e\n\n\u003cp\u003eEnter a recent 10K. The workbook builds the whole block from it — every pace, every long run, every heart rate target, and the weekly mileage that belongs with the race you actually chose. Pick 7 Mile, 10 Mile, Half Marathon, 18 Mile or Marathon, and all sixty sessions rewrite themselves.\u003c\/p\u003e\n\n\u003cp\u003eIt will also tell you the truth up front. A gold prerequisite box on the setup tab states the weekly mileage you need to already be running for the target you picked, and says plainly that twelve weeks to a marathon is a \u003cem\u003ebuild\u003c\/em\u003e, not a beginning. Most plans will happily sell you a goal you cannot reach from where you are standing. This one checks first.\u003c\/p\u003e\n\n\u003ch4\u003eThe distance model, and why it changes\u003c\/h4\u003e\n\n\u003cp\u003eStandard race prediction assumes aerobic power is the limiter. Past about two hours that stops being true — fueling, thermoregulation and durability take over, and a flat prediction badly oversells the marathon. So the prediction exponent shifts with the target: gentler for 7 mile through the half, steeper for 18 mile, steeper again for the marathon. The marathon number is presented as the optimistic end of the range, because that is what it is.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 weeks, 60 sessions\u003c\/strong\u003e written five ways — one for each target distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLong runs that change unit with your race:\u003c\/strong\u003e minutes at 7 Mile, miles at everything longer, because those are different instructions to a different runner.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA marathon pace band\u003c\/strong\u003e defined as \u003cem\u003egoal\u003c\/em\u003e marathon pace — race pace for the marathon and 18-mile athlete, the steady aerobic-plus gear that finishes a long run for everyone else.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePeak long run in Week 9,\u003c\/strong\u003e three weeks out, then a real three-week taper rather than a token one.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo tests:\u003c\/strong\u003e a Week 4 Thursday 5K trial, placed so the deload-week long run survives, and a Week 8 Saturday 10K trial or tune-up race that re-keys everything that follows.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull pace table\u003c\/strong\u003e from recovery to repetition, with 800 m, 1000 m, mile and 2-mile splits, plus per-band heart rate targets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe rules of the long run\u003c\/strong\u003e and a complete fueling, hydration and race-week section — the parts of marathon training that decide the result and that most spreadsheets ignore.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA heart rate guide that treats heart rate as the primary instrument on the long run,\u003c\/strong\u003e with a race-day rule for the marathon and 18-mile athlete: Zone 3 through the first half, and Zone 4 at ten miles means slow down now.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3-day or 5-day setting.\u003c\/strong\u003e The 3-day core is deliberate and defensible — it follows the reduced-frequency, high-quality model, and it is the version that coexists with lifting.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA training log\u003c\/strong\u003e with all 60 sessions pre-loaded.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eAnyone with a half or full marathon on the calendar, anyone facing a 7 to 12 mile assessment, and hybrid athletes who need marathon-capable aerobic fitness without living on the road seven days a week.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA real, all-out 10K from the last six weeks — or any recent race, since the prediction table converts backward from a 5K or 10K reference row. Plus the base mileage the prerequisite box asks for, which depends on the distance you choose.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · 60 sessions · 3 or 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e recent 10K (30:00 to 90:00 supported)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTargets:\u003c\/strong\u003e 7 Mile · 10 Mile · 13.1 Mile \/ Half · 18 Mile · 26.2 Mile \/ Marathon\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · HR AND PACE GUIDE · three block tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable for the next race and the next fitness level.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027141419328,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/03_Long-Distance-7-Mile-Marathon.png?v=1786933003"},{"product_id":"ultra-distance-50k-100-mile-training-12-24-36-week-program","title":"RUN | Ultra Distance 50K - 100 Mile Training (12\/24\/36 Week Program)","description":"\u003ch3\u003eAn ultra is not a long road race, and this program does not pretend it is.\u003c\/h3\u003e\n\n\u003cp\u003eStandard race prediction takes your marathon and extrapolates. Past 26.2 that model falls apart, because finish time is no longer governed by aerobic power. It is governed by terrain, vertical gain, fueling, heat, darkness, the state of your feet, and the minutes you spend standing at aid stations. Extrapolate anyway and you hand a runner a 100-mile goal that does not exist on any course with hills in it.\u003c\/p\u003e\n\n\u003cp\u003eSo this workbook uses a different model: your marathon time, a distance multiplier, a terrain factor, and an explicit aid-station allowance. You tell it the vertical gain per mile on your course, and it tells you what that course actually costs you.\u003c\/p\u003e\n\n\u003ch4\u003eMoving time and finish time are shown separately\u003c\/h4\u003e\n\n\u003cp\u003eIn a long ultra they are not the same number, and only one of them ends up on the results page. The workbook shows both, and warns you when your projection runs past the typical cutoff for that distance — before you sign up, not at mile 70.\u003c\/p\u003e\n\n\u003ch4\u003eChoose your runway: 12, 24 or 36 weeks\u003c\/h4\u003e\n\n\u003cp\u003eThis is not one plan stretched thin. It is three real phases, one tab each.\u003c\/p\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePhase 1 · Foundation\u003c\/strong\u003e — volume, time on feet, hiking skill, the back-to-back habit. No intensity until week 9. Used only in the 36-week plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePhase 2 · Base\u003c\/strong\u003e — volume plus vertical plus the first real threshold work, growing back-to-backs, a tune-up race. Used at 24 and 36 weeks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePhase 3 · Build, Peak and Taper\u003c\/strong\u003e — the twelve-week race build. Always used.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003ePick your length and the workbook maps it: every week band prints its program week number within the plan you chose, and any phase you are not using flags itself so you cannot train the wrong tab by accident.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eUp to 36 weeks and 180 sessions,\u003c\/strong\u003e reactive to four target distances and five terrain bands.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLong runs prescribed in time on feet, never in miles\u003c\/strong\u003e — the only unit that means the same thing on a road 50K and a mountain 100.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA weekly vertical target\u003c\/strong\u003e in every week band, scaled to your terrain, from minimal on the flat up to 8,000–12,000 ft for extreme mountain courses.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe back-to-back weekend as the core of the program.\u003c\/strong\u003e Saturday long run, Sunday second run on tired legs. Both are mandatory at every setting; the midweek days are the optional ones.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo goal-pace codes,\u003c\/strong\u003e because they are genuinely different instructions: goal effort as a flat-ground equivalent for training segments, and goal race pace with terrain included for race day.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePower hiking as a first-class pace,\u003c\/strong\u003e given as effort plus a reference range rather than a computed number, because on steep ground grade governs, not fitness.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe parts that decide the race:\u003c\/strong\u003e fueling at 60–90 g of carbohydrate per hour with gut training, feet, shoes, pack and poles, night running, aid stations, crew and drop bags, and DNF prevention.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA heart rate guide rewritten around a single idea\u003c\/strong\u003e — pace is an outcome, effort is the input.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3, 4 or 5 days per week,\u003c\/strong\u003e and a training log covering the program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eRunners moving up from the marathon to a 50K, and experienced ultra runners preparing for a 50 mile, 100K or 100 mile with a real mountain profile. Also for hybrid athletes who need the ultra build to coexist with strength work — the 3-day setting exists for exactly that.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA real, all-out road marathon from the last six months, and the elevation profile of your target race so you can work out feet of gain per mile. The setup tab states the prerequisite for your distance before the program begins.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12, 24 or 36 weeks · up to 180 sessions · 3, 4 or 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor:\u003c\/strong\u003e recent marathon (2:30:00 to 6:00:00 supported)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTargets:\u003c\/strong\u003e 50K \/ 31.1 Mile · 50 Mile · 100K \/ 62.1 Mile · 100 Mile\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTerrain bands:\u003c\/strong\u003e road\/flat · rolling trail · hilly trail · mountain · extreme mountain\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · HR AND PACE GUIDE · three phase tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable for every race on the calendar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027164127552,"sku":null,"price":110.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/04_Ultra-Distance-50K-100-Mile.png?v=1786933003"},{"product_id":"ultimate-ruck-preparation-for-distances-from-3-miles-to-40km","title":"RUCK | Ultimate Ruck Preparation for Distances from 3 Miles to 40Km (12 Weeks)","description":"\u003ch3\u003eThe only ruck program that knows what your pack actually weighs.\u003c\/h3\u003e\n\n\u003cp\u003eRuck plans usually give you a distance and a weight and wish you luck. This one asks four questions first: how fast you covered three miles, what was in the pack when you did it, what you intend to carry on event day, and what you weigh. Then it builds twelve weeks of paces from the answers.\u003c\/p\u003e\n\n\u003cp\u003eBodyweight is an input because load cost scales with the pack as a fraction of the athlete, not as an absolute. Forty-five pounds is a different session for a 145 lb soldier than for a 220 lb one, and a program that cannot say so is guessing.\u003c\/p\u003e\n\n\u003ch4\u003eEight targets, US and UK\u003c\/h4\u003e\n\n\u003cp\u003e10 km TAB · 8 Mile · 16 km TAB · 12 Mile · 24 km (Fan Dance) · 18 Mile · 32 km TAB · 40 km TAB. The mile events American selection pipelines test, and the metric distances the British Army and UKSF tab — including the out-and-back over Pen y Fan by the name everyone actually uses.\u003c\/p\u003e\n\n\u003ch4\u003eWater and food are weight, and the workbook counts them\u003c\/h4\u003e\n\n\u003cp\u003eStanding rule: 8 oz of water and 100 calories for every planned mile. That is about 0.57 lb per mile added on top of your dry load — roughly +4.6 lb over 8 miles, +10.3 lb over 18, and more than +14 lb over a 40 km TAB. On the longest events that is over a third of a standard dry load, carried on top of it.\u003c\/p\u003e\n\n\u003cp\u003eThe setup tab shows the consumable cost at every distance. Each session's load cell shows it for that session. A gold strip shows your event pack as a percentage of bodyweight at the start line \u003cem\u003eand\u003c\/em\u003e at the finish, because the pack gets lighter as you drink it — which is exactly why the pace model uses average carried weight rather than starting weight.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 weeks, 48 sessions,\u003c\/strong\u003e written eight ways — one for each target distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo mandatory ruck days\u003c\/strong\u003e (a quality ruck and the long ruck) plus \u003cstrong\u003etwo optional unloaded run days.\u003c\/strong\u003e Two days only, if the rucking sits on top of an existing strength program.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTerrain factored in:\u003c\/strong\u003e flat road or towpath, hilly on trail, or cross-country over open ground with no trail.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEvery pace given twice\u003c\/strong\u003e — what the effort looks like on your event terrain, and the flat equivalent for the days you train on a measured road, a track or a treadmill.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLoad prescribed per session,\u003c\/strong\u003e not per block: dry pack rounded to the nearest 5 lb because plates come in fixed sizes, plus water in ounces, food in calories, consumable weight in pounds, and pack weight at the start line.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA Week 8 re-test done properly\u003c\/strong\u003e — three miles at your \u003cem\u003eoriginal\u003c\/em\u003e test weight with no consumable load, same ground, same protocol. That is the entire reason test weight is a separate input from event weight.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThree blocks:\u003c\/strong\u003e load tolerance, then pace under load, then event-specific work — 85% of distance at Week 9, a 95% full-dress rehearsal at Week 10, taper, event on the Saturday of Week 12.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA heart rate guide written for load carriage.\u003c\/strong\u003e Heart rate reads lower than the effort feels, because the limiter on a long ruck is feet, shoulders, spine, hips and quads, not the heart. Expect cardiac drift past two hours. Never use a low heart rate as permission to add distance or weight.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow to build the pack\u003c\/strong\u003e — weight high and tight, hip belt carries, no shifting ballast, weigh it on a scale. And a full section on \u003cstrong\u003efeet:\u003c\/strong\u003e tape before, not after; stop inside the first two miles; socks are equipment; boots half a size up.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA training log with a FEET column\u003c\/strong\u003e alongside actual pack weight. Blister history at a given distance, weight and terrain is the most predictive data a rucker owns.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eSFAS, RASP, MARSOC, Recon and UKSF candidates. Anyone with a 12-mile standard to beat, a Fan Dance entry, or a 40 km TAB in front of them. And hybrid athletes who want load carriage programmed properly rather than bolted on.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA 3-mile ruck for time on flat ground at a known pack weight, a scale, and boots you have already broken in. Heart rate monitoring is optional but preferred.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · 48 sessions · 2, 3 or 4 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e 3-mile ruck for time at a recorded pack weight\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eInputs:\u003c\/strong\u003e target distance, test weight, event dry weight, bodyweight, terrain, age, threshold heart rate, days, ambition\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · HR AND PACE GUIDE · three block tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable at any weight, distance or terrain.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027198402880,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/17_Ruck-Prep.png?v=1786932719"},{"product_id":"ultimate-swim-preparation-military-triathlon-open-water-dive-school-prep-12-weeks","title":"SWIM | Ultimate Swim Preparation (Military, Triathlon, Open Water, Dive-school Prep) 12 Weeks","description":"\u003ch3\u003eOne time in. Twelve weeks of send-offs out, in your own pool's units.\u003c\/h3\u003e\n\n\u003cp\u003eYou enter a 500 meter time and nothing else. The workbook calculates your 500 yard equivalent for you — it is a read-out, not a second box, so there is no way to enter two conflicting numbers and no way to put a yards time in a meters cell. That one anchor drives every target pace, every rest interval, every send-off and every work-to-rest ratio for twelve weeks.\u003c\/p\u003e\n\n\u003cp\u003eThen you tell it which pool you swim in — 25 yards, 25 meters or 50 meters — and every distance in every session is rewritten in those units. No converting on the pool deck. If all you have is a 500 yard time, there is a printed conversion band on the setup tab: find your yards time, select the meters time, once, ever.\u003c\/p\u003e\n\n\u003ch4\u003eSix targets, from a PST to an Ironman\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e500 yd\u003c\/strong\u003e · 0.28 mi — Dive School \/ PST prep\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e500 m\u003c\/strong\u003e · 0.31 mi — Dive School \/ PST prep\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e750 m\u003c\/strong\u003e · 0.47 mi — sprint triathlon\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e1.5 km\u003c\/strong\u003e · 0.93 mi — Olympic triathlon \/ open-water mile\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e1.9 km\u003c\/strong\u003e · 1.18 mi — 70.3 \/ half-iron\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3.8 km\u003c\/strong\u003e · 2.36 mi — Ironman \/ marathon swim\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eFor the 500 targets, the anchor test and the event are the same swim — an exact, repeatable measurement of the scored thing, taken twice inside the program.\u003c\/p\u003e\n\n\u003ch4\u003eCombat sidestroke, and fins\u003c\/h4\u003e\n\n\u003cp\u003eFlip the combat sidestroke toggle and every main set, drill and skill block is rewritten: CSS main sets, freestyle for aerobic work, breaststroke as the PST-legal alternate, and eight military-specific skill blocks in place of the open-water ones. The distance prediction changes too, because a lower-power, more sustainable stroke degrades less steeply with distance.\u003c\/p\u003e\n\n\u003cp\u003eTurn fin swimming on and every training swim over 1200 m gains a fin option with its own live pace band and the right kick for your mode — steady flutter kick from the hips in freestyle; drop the scissor and hold a continuous flutter or dolphin kick in combat sidestroke. Triathletes should leave it off, and the workbook says so: fins are not legal in your race, so paces built around them are a lie you pay for on race day.\u003c\/p\u003e\n\n\u003ch4\u003eEvery set carries its send-off and its ratio\u003c\/h4\u003e\n\n\u003cp\u003eNot \"8 x 100, moderate.\" You get the repeat distance, the target time in your pool's units, the rest, the send-off rounded to the clock, and the work-to-rest ratio spelled out — 5:1 to 14:1 on threshold sets, 2:1 to 3:1 on critical speed, deliberately under 1:1 on speed work. Read the set, set the clock, swim.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 weeks, 48 sessions,\u003c\/strong\u003e written twelve ways — six distances by two stroke modes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour session types:\u003c\/strong\u003e Monday threshold and Friday endurance are mandatory in every configuration; Wednesday speed and Sunday aerobic plus skills are added at three and four days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve pace codes in your pool's units\u003c\/strong\u003e — easy, aerobic endurance, tempo, threshold, goal race pace, critical speed, speed, pull, fin, kick, drill and time trial — with splits from 25 through 500 and a heart rate band on each.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCourse and environment factored in:\u003c\/strong\u003e pool, open water in a wetsuit, or open water bare, each with its own effect on your predicted time.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSwim-specific heart rate zones.\u003c\/strong\u003e Heart rate in water runs 10–13 bpm below the same relative effort on land, so the input is labeled SWIM threshold and the estimate accounts for it. The pace clock is primary, stroke count second, heart rate third.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo 500 tests built in\u003c\/strong\u003e — Week 4 and Week 8 — that re-key the second half of the program, plus a broken target swim at Week 9 and an unbroken rehearsal at Week 10.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSixteen rotating drills and skill blocks,\u003c\/strong\u003e open-water or military depending on your mode.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo butterfly, anywhere.\u003c\/strong\u003e And \u003cstrong\u003eno hypoxic sets and no breath-hold repeats,\u003c\/strong\u003e deliberately, with a plain explanation of shallow water blackout. Never swim alone is a hard rule in this program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eCandidates preparing for a PST, Dive School, BUD\/S or any scored 500, triathletes from sprint to full Ironman, and open-water swimmers who want structure instead of laps. If you have been swimming until you are tired instead of swimming to a clock, this is the correction.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA 500 meter time (or a 500 yard time and the conversion band on the setup tab), a pool with a pace clock or a watch, and a training partner or lifeguard on deck.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · 48 sessions · 2, 3 or 4 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e 500 meters for time (yards equivalent calculated for you)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePools supported:\u003c\/strong\u003e 25 yard · 25 meter · 50 meter\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eModes:\u003c\/strong\u003e freestyle-led or combat sidestroke · fins on or off · pool or open water\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · PACE AND HEART RATE · three block tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable for every event and every re-test.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to. Never swim alone.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027223863616,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/swimprepicon.png?v=1786911337"},{"product_id":"free-mobility-program-for-runners-and-lifters","title":"Built to Not Break — Free Mobility Program for Runners \u0026 Lifters","description":"\u003ch2\u003eBuilt to Not Break — The Free Mobility Program for Runners Who Lift\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eA 20-page mobility and injury-prevention manual for the hybrid athlete — 25 minutes a day, zero equipment, and a $0 price tag.\u003c\/strong\u003e If you run and lift, you are running two engines at once. That collision is where performance is built and where bodies quietly break down. Over \u003cstrong\u003e70% of training injuries are overuse injuries\u003c\/strong\u003e — the slow, predictable, preventable kind. This free mobility program turns 25 minutes a day into an insurance policy on the six places you are statistically most likely to fail.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eDownload it free, instantly, straight to your inbox.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003ch3\u003eWhat's Inside the Free Mobility Manual\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003e01 · The Intelligence Brief\u003c\/strong\u003e — Injury-surveillance data amalgamated across runners, CrossFit\/HIFT athletes, and military\/tactical populations, so you know exactly \u003cem\u003ewhere\u003c\/em\u003e you break and \u003cem\u003ewhy\u003c\/em\u003e.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e02 · The Durability Doctrine\u003c\/strong\u003e — Mobility vs. flexibility, the joint-by-joint blueprint, CARs, and why a cranky knee is usually a stiff ankle or hip.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e03 · The Daily Operating System\u003c\/strong\u003e — Four short daily blocks: \u003cstrong\u003e5-minute Morning Prime\u003c\/strong\u003e, \u003cstrong\u003e10-minute Pre-Workout Ramp\u003c\/strong\u003e (with separate RUN-day and LIFT-day tracks), \u003cstrong\u003e5-minute Post-Workout Flush\u003c\/strong\u003e, and \u003cstrong\u003e5-minute Pre-Bed Restore\u003c\/strong\u003e.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e04 · The Prehab Armory\u003c\/strong\u003e — 4 targeted drills for each of the six injury hotspots, plus a sample weekly rotation that covers all six twice a week.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e05 · The Rehab Library\u003c\/strong\u003e — 10 return-to-training protocols, the Traffic-Light loading rule, and a Stop \u0026amp; Refer red-flags page.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eQuick Reference + Consistency Tracker\u003c\/strong\u003e — A one-page cheat sheet and a printable weekly checkbox grid.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eThe Six Hotspots This Program Defends\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eKnee\u003c\/strong\u003e — patellofemoral pain (runner's knee), IT band syndrome, patellar tendinopathy\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eLow back\u003c\/strong\u003e — mechanical\/non-specific low-back pain, lumbar over-extension under load\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eShoulder\u003c\/strong\u003e — rotator-cuff tendinopathy, subacromial impingement, scapular control\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eFoot \u0026amp; ankle\u003c\/strong\u003e — plantar fasciitis, Achilles tendinopathy, lateral ankle sprain\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eShin \/ lower leg\u003c\/strong\u003e — medial tibial stress syndrome (shin splints), tibial bone stress\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eHip\u003c\/strong\u003e — hip-flexor and adductor strain, glute-medius weakness\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eZero Equipment Required\u003c\/h3\u003e\n\u003cp\u003eEvery drill in this mobility routine uses what you already own: a wall, a doorway, a chair or couch, a bath towel, a stair, a tennis ball, the floor, and — optionally — a loaded backpack. No bands, no roller, no gym required. Train it at home, in a hotel room, or in the corner of the gym.\u003c\/p\u003e\n\n\u003ch3\u003eWho This Free Mobility Program Is For\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003eHybrid athletes chasing a run PR and a lift PR in the same training block\u003c\/li\u003e\n  \u003cli\u003eRunners battling shin splints, runner's knee, plantar heel pain, or Achilles stiffness\u003c\/li\u003e\n  \u003cli\u003eLifters and CrossFit athletes whose low back and shoulders take the beating\u003c\/li\u003e\n  \u003cli\u003eTactical athletes, ruckers, and selection candidates who need to arrive durable\u003c\/li\u003e\n  \u003cli\u003eAnyone who wants a short, repeatable daily mobility routine that actually gets done\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eHow to Get It\u003c\/h3\u003e\n\u003cp\u003eAdd it to your cart, check out for \u003cstrong\u003e$0.00\u003c\/strong\u003e, and the PDF is emailed straight to the address you check out with. No credit card. No subscription required. Yours to keep, print, and train from.\u003c\/p\u003e\n\n\u003ch3\u003eFrequently Asked Questions\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eIs this mobility program really free?\u003c\/strong\u003e\u003cbr\u003e\nYes — completely. The full 20-page \u003cem\u003eBuilt to Not Break\u003c\/em\u003e manual is $0.00. Check out with your email and the PDF lands in your inbox automatically.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHow long does the daily mobility routine take?\u003c\/strong\u003e\u003cbr\u003e\n25 minutes total, broken into four short blocks (5 \/ 10 \/ 5 \/ 5). Short, frequent doses beat one long stretching session — cartilage has no blood supply and feeds on movement. On rest days, the AM Prime plus PM Restore alone take 10 minutes.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat equipment do I need for this mobility program?\u003c\/strong\u003e\u003cbr\u003e\nNone. A wall, a doorway, a chair, a towel, a stair, and a small ball cover every drill in the manual.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eIs this a good mobility routine for runners with shin splints or runner's knee?\u003c\/strong\u003e\u003cbr\u003e\nThe Rehab Library includes dedicated return-to-training protocols for medial tibial stress syndrome (shin splints), patellofemoral pain, IT band syndrome, patellar tendinopathy, Achilles tendinopathy, plantar fasciitis, ankle sprain, low-back pain, rotator-cuff irritation, and hip-flexor\/adductor strain — each with signs, an approach, and key work.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWill this help with mobility for lifting and squatting?\u003c\/strong\u003e\u003cbr\u003e\nYes. The Pre-Workout Ramp has a dedicated LIFT-day track — squat pry, hip-hinge groove, wall slides with external rotation, and Spanish-squat isometrics — built to unlock the ranges a barbell session demands and switch on the stabilizers that protect them.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat format is the download?\u003c\/strong\u003e\u003cbr\u003e\nA print-ready PDF, delivered by email immediately after checkout. Print the Quick Reference and Consistency Tracker pages and stick them on the wall.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eDo I need to be an experienced athlete?\u003c\/strong\u003e\u003cbr\u003e\nNo. Every movement is bodyweight, scalable, and cued step-by-step with set-up, execution, dose, and a coaching cue.\u003c\/p\u003e\n\n\u003ch3\u003eConsistency Is the Program\u003c\/h3\u003e\n\u003cp\u003eNone of these movements are heroic — and that's the point. The athlete who does 25 honest minutes every day out-durables the one who grinds an hour once a week. Miss a block, not a day.\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003eRUN · LIFT · PERFORM — Hybridize. Thrive.\u003c\/em\u003e More free training resources and programming at \u003ca href=\"https:\/\/www.runliftperform.com\"\u003erunliftperform.com\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003cp\u003e\u003csmall\u003e\u003cstrong\u003eStanding orders — read first.\u003c\/strong\u003e This manual is physical-training education, not a medical diagnosis or personalized treatment plan. It does not replace a physician or physical therapist. Train the ranges you can control pain-free, respect the Red-Flags page, and get cleared before starting if you have a known injury or medical condition. You assume responsibility for your own training. © Resilient Edge LLC · RUN LIFT PERFORM.\u003c\/small\u003e\u003c\/p\u003e","brand":"Run Lift Perform","offers":[{"title":"Default Title","offer_id":53063781744960,"sku":"RLP-MOB-FREE-001","price":0.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/MobilityManualGraphic_02d38063-144c-4e3d-929c-115b5f5e69ba.png?v=1787587145"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/collections\/runruckswimprograms.png?v=1786972527","url":"https:\/\/www.runliftperform.com\/collections\/run-ruck-swim-programs.oembed","provider":"RunLiftPerform.com","version":"1.0","type":"link"}