This "total workout training system" includes a DVD, audio CD, training plan, and bonus workouts. Coach Al Lyman, with a marathon best of 2:39 (and numerous ironman and endurance event finishes), is the host who provides the instruction as you see each drill and routine being demonstrated. Coach Al is willing to provide a 30 day guarantee as he is sure you will become stronger, more resistent to injury, and more efficient in your running with the use of his program. Learn more at the official website, runner-core.com, where you can place an order, read testimonials, and learn more about Coach Al and his training philosophy. Below is a sample of some of the drills that could be used as a dynamic warm-up routine.