Base 1 is designed to familiarize your body with structured training and the imposition of a consistent volume of time in an aerobic activity. The program INCLUDES a strength training plan 2-days per week (mon/thur). It is a full 4-week program (no rest week included). This program will give you both a strong aerobic base of fitness upon which to build your higher intensity workouts later in the year and a start on that intensity training in the last phase of the program. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). It is ideal for those with approximately 10 hours per week of training time (including weights).