Focusing on the fundamentals of running to get you noticeable results right away, this 21-day rapid program is ideally suited for those with a small base level of running. Ideally, you would run one-two times per week and have a base level running of 15-20 minutes nonstop. This level is most suited for any runner focusing on improving their 5km time. You will have a basic level of running and the ability to listen to your body and self-regulate. This program revolves around slightly longer ...