This is an 8 week, tempo running program to help improve your running pace for running distances between 1 to 3 miles. You should have running experience before using this program. It is intended to bridge the gap between the Comprehensive Phase One Run Program and the Phase Two Run Program. You do not necessarily need a heart rate monitor, but you will need an understanding of RPE (Rate of Perceived Exertion) and running shoes.

*YOU CAN ONLY DOWNLOAD A PROGRAM TO A COMPUTER OR LAPTOP NOT A PHONE. EACH PROGRAM CAN BE DOWNLOADED 3 TIMES. EACH TIME YOU OPEN THE DOWNLOAD LINK INTO A BROWSER ON YOUR PHONE, COUNTS AS 1 DOWNLOAD. MAKE SURE YOU DOWNLOAD THE PROGRAM PDF ON A LAPTOP OR HOME COMPUTER & SAVE THE PROGRAM. 

Any duplication, retransmitted, or account of these programs without the express written consent of Jeff Nichols or Performance First LLC, is prohibited. Reproduction of these materials will result in legal action and prosecution.