OMNI RUN: 4-Week Aerobic Foundation

This program focuses on building your aerobic base with the MAF (Maximum Aerobic Function) Method, making running feel more manageable, and taking the guesswork out of getting started. The plan is simple: it gives you some structure, helps you stay on track, and builds the discipline to run more consistently.

Before you start, use our MAF Method Calculator if you train with a heart rate monitor. If you don't, we'll use effort levels instead. We also encourage you to complete the MAF Baseline Test (also included in the Calculator), so you have something to compare against at the end.

Across the first three weeks, your first run will include some effort variation while staying within your MAF range. For your second session, choose biking, hiking, incline walking, rucking, swimming, rowing, or another modality. The third session is your longer run day, with walking mixed in as needed. You’ll also have a running-focused mobility session programmed on Day 5.

Week 4 backs off the volume before you repeat your baseline test. You’ll compare pace, distance, heart rate, and how it feels after four weeks of showing up.