Your first 20 minutes in the Club. How the system works, how to pick your path, how to set your baseline, and how to fit training around a full-time job. Complete every page before your first training week — it makes everything after it click.

Four weeks for the athlete chasing a fast mile and 5K. Three runs, two lifts, one mobility session per week — every day laid out, nothing over 60 minutes. Workouts run on effort, not pace charts, so they scale to wherever your fitness is right now. Post your baseline before Week 1.

Four weeks for the athlete building toward a strong half or full marathon. Three to four runs, two lifts, one mobility session per week. The Saturday long run is the anchor and grows from 4 to 7 miles this month — everything else exists to support it. Post your baseline before Week 1.

Every lift in the Club lives here. Two upper sessions, two lower sessions, all built on athlete patterns — hinge, squat, push, pull, carry, jump. Each fits in 40 minutes with dumbbells or a basic gym, with a bodyweight version for every movement. Plus the progression system: how loading works month to month, when to deload, and what RIR means.

The 30-minute session that keeps everything else possible. Eight movements that reverse what the desk does to your hips, ankles, and spine — done once a week in full, every week, both paths, non-negotiable. Plus three 5-minute micro-flows for desk days. This is the session that keeps comebacks alive past week six, where most of them die.

The free week that brought most members through the door — living here permanently for anyone who wants to run it back. Five sessions: the engine-restart run, the athlete lift, the desk-undo flow, the baseline challenge, and the recovery protocol. Makes a perfect deload-week template any time of year, and the smartest first week back after any layoff, illness, or vacation.