Paces and Assignments
| Level Progression |
| Pace Guidelines |
Weekly Workouts
Training Exercises
| Dynamic Warmup |
| ABCs |
| Multi-Directional Cooldown |
| Barefoot Routine |
| Big 5 |
| Plank Matrix |
| Core X |
| Lower Body Circuit |
| Progression of Strides |
| Circuit 1 |
| Circuit 2 |
| Circuit 3 |