This program will focus on improving your 3 mile run time. It is lower body intensive so make sure you are doing the warm-ups, cool-downs, and running drills. The running drills are very important too.
For this plan, you will need access to a rower and bike. Preferably a Concept 2 Rower and Assault Bike, Airdyne Bike. or a road bike. The plan also calls for swimming. Swimming is a great aerobic exercise that is easy on your joints.
If you can't swim or if don't have access to a pool or water then substitute with a ruck march on swimming days. Ruck weight is 40lbs for men and 30lb for women. The distance corresponds to the week of the training plan. For example, week 3 does 3 miles at 40/30lbs.
You will also need a pair of dumbbells, box/bench, and pull up bar. Video demos of exercises, warm-ups, and drills on our website.