This program is designed for the beginning runner or the runner who's just getting back into running. It starts out slow with mostly walking and gradually increases the intensity until you're running 1 mile by the end of the program without any breaks. Each week consists of 3 days of training and each training day begins with a 5 minute warm-up, followed by the 10 minute workout, and ends with a 5 minute cool-down for a total of 20 minutes each day.