Welcome to the Basics Program. This program is designed for the runners who are coming back or looking at running trail races. It is designed to create a routine, develop fitness & strength. At the end of the program you will have created your basic routine and would have built your overall fitness. Your commitment is: 3 hours a week which is 3 runs and two basic strength sessions. Your quality sessions are in the medium weekend runs. You should be able to run / walk for 50 ...