Training Schedule    

Below is a training schedule I made for running. Follow this only after you can run for 20min non-stop (see my running guide). Your weekly runs can increase a little each week until you are happy with the mileage. The long run (which I add on Sundays) will increase as long as you want. I would pick a time limit for you and work up to it. Then use that time for your long run each week. Make sure you don't add too much to your running each week , add about 10% a week until you are where you want to be.

The Long run is very important for running endurance and speed. By increasing the time you run a little 1x a week you will greatly improve your running and not put too much stress on your body. This run is done a little slower to allow for the extra mileage, try to have a rest day before or the day after your weekly long run. This long run will get you to any distance you want to get to- just remember the 10% rule!

Keep the pace so that you can still talk a little while running (see running guide for the talk test) and each month take one easy week. This week will have your mileage cut by 50%. This will keep you rested and give your body time to heal. I also added 1 day a week for weight training (WT), this too will make you stronger and help you not to get injured.

Stop anywhere in the program or keep increasing the mileage. You can repeat a week if you feel tired. Once your at the level you want to be at just keep repeating that week and don't forget about the easy week once a month. Then you can start to pick up the pace!

Don't forget about WATER! Anything past a few miles you need to drink! Carry a water bottle on a belt or make sure you run past water fountains every 1-2 miles. On runs that are over a hour long you should also eat. Carry a power bar or something like it and eat midway in your run. Look at Road Runner sports for a water belt and power bars.

At the beginning stage you can and should enter a local 5k (3.1 miles) race. Its great for motivation! . Don't worry about being the last one in -- YOU WONT! There are runners of all different shape and sizes at the races and they all have fun, there are even walkers that enter. It is a great time and you get a t-shirt to proudly wear and free eats after the run. You may have such a good time you will enter many, be careful not to over race, one race a month shouldn't be a problem.

This Training will work for any race you want to enter. Just add to your long run each week until you get to the race mileage, keeping your weekly runs the same, then leave yourself a week or two to lower the mileage just before the race.

You can log all your miles online