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Training: Phase 1

LSD = Running a Long Slow Distance at a moderate pace.

Training: Phase 1: Workout #1

DB = Dumbbell

X = Full Speed

Training: Phase 1: Workout #2

Training: Phase 1: Workout #3

Training: Phase 1: Workout #4

X = Full Speed

Training: Phase 1: Sample Week

LSD = Running a Long Slow Distance at a moderate pace.

(left) Shoulder Press: Position dumbbells on each side of shoulders with elbows below wrists.

(right) Shoulder Press: Exhale and press dumbbells until arms are extended over head. Inhale as you lower the dumbbells.

Training: Phase 2

LSD = Running a Long Slow Distance at a moderate pace.

Training: Phase 2: Workout #1

DB = Dumbbell

X = Full Speed

Training: Phase 2: Workout #2

X = Full Speed

Training: Phase 2: Workout #3

DB = Dumbbell

X = Full Speed

Training: Phase 2: Workout #4

X = Full Speed

Training: Phase 2: Sample Week

(left) Squats: With feet shoulder-width apart, hold the bar with an overhand grip as it rests on the shoulders.