Stop running your easy days too hard and your hard days too easy. The PFT 3-Mile is not just a 5K—it's a test of sustained pacing after massive upper-body depletion. Built by a 21-year veteran, this 12-week plan uses the 80/20 Endurance methodology: 80% easy aerobic base-building (Zone 2) and 20% math-driven VO2 Max intervals. We also use two days of Recovery Bike Rides weekly to flush the legs without the destructive ground reaction forces. What It Delivers: • PFT Primers: Specific strength ...