Build muscle and strength. Run for as long as you need. Best order: Legs Push Pull Lower Upper Pull - Primary: Back, Secondary: Rear Delt/Rotator Cuff, Accessory - Triceps Push - Primary: Chest, Secondary: Shoulders, Accessory: biceps Legs - Primary: Quad, Secondary: Ham, Calfs, Accessory: Abs Upper - Primary: Shoulders, Secondary: Chest and Back Lower - Primary: Hams, Secondary: Quads, Calfs Accessory: bicep and triceps