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How you begin depends partly
on your current level of fitness. In any event, start slow. You'll have
fewer problem with sore muscles, or other injuries, if you don't work
too hard the first few days, or even the first few weeks or months. A
good pair of properly-fitted running shoes are highly recommended for
both comfort and for dramatically reducing the risk of injury. You can
get good advice from the expert staff at the Running
Room.
You'll enjoy running more if you
try to do less than you're capable of accomplishing. You'll also
achieve more, since the most important factor in achieving success is
consistency.
The best approach for beginners is to start by walking, then after you
feel comfortable with that basic fitness exercise, begin to include
jogging (easy running) in your routine. Jog, walk. Jog, walk. Jog,
walk. Eventually, you'll be able to jog continuously, both farther and
faster. How fast you progress depends on you, but don't be in a hurry
to run fast or run far.
Here's a simple 30/30 plan to get you going, featuring 30 minutes of
exercise for the first 30 days.
Walk out the door and go 15 minutes in one direction, turn around, and
return 15 minutes to where you started: 30 minutes total.
For the first 10 minutes of your workout, it is obligatory that you
walk: No running!
For the last 5 minutes of your workout, it is obligatory that you walk:
Again, no running!
During the middle 15 minutes of the workout, you are free to jog or
run--as long as you do so easily and do not push yourself.
Here's how to run during those middle 15 minutes: Jog for 30 seconds,
walk until you are recovered, jog 30 seconds again. Jog, walk. Jog,
walk. Jog, walk. Once comfortable jogging and walking, adapt a 30/30
pattern: jogging 30 seconds, walking 30 seconds, etc.
Follow this 30/30 pattern for 30 days. If you train continuously (every
day), you can complete this stage in a month. If you train only every
other day, it will take you two months. Do what your body tells you.
Everyone is different in their ability to adapt to exercise. When
you're beginning, it is better to do too little than too much.
If you continue this 30/30 routine for 30 days, you will finish the
month able to cover between one and two miles walking and jogging. You
are now ready to progress to the next stage of your training as a
beginning runner.
Your next goal is to develop an ability to run continuously for a mile,
then two miles, then more if you want. The way to do that is to
gradually increase the length of time in the middle of your workout
spent jogging and decrease the number of walking breaks. Do 45/30 (45
seconds jogging, 30 seconds walking), then 60/30, then 75/30, or 60/15.
Vary your routine. Work a little harder one day, then make the next an
easy day. Program in occasional rest days when you do no walking and
jogging, or cross-training days when you do some other exercise. Test
yourself to see if you can run a half-mile continuously, then a mile.
It won't happen overnight, but you should begin to see a gradual
improvement in your physical fitness.
Below is a six-week training program for this second phase of
conditioning. As with the 30/30 training program, begin and end each
workout by walking 10 and 5 minutes. This pattern of warming up,
training hard, then cooling down is one used by runners at all levels.
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Week
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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1
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rest or jog/run
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jog/run 45/30
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jog/run 30/30
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jog/run 45/30
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rest
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.5 mile run
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30 min walk
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2
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rest or jog/run
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jog/run 60/30
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jog/run 30/30
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jog/run 60/30
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rest
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.75 mile run
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30 min walk
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3
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rest or jog/run
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jog/run 75/30
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jog/run 30/30
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jog/run 75/30
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rest
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1 mile run
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45 min walk
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4
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rest or jog/run
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jog/run 45/15
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jog/run 30/30
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jog/run 45/15
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rest
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1.25 mile run
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45 min walk
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5
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rest or jog/run
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jog/run 60/15
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jog/run 30/30
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jog/run 60/15
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rest
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1.5 mile run
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60 min walk
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6
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rest or jog/run
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jog/run 90/30
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jog/run 30/30
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jog/run 90/30
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rest
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1.75 mile run
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60 min walk
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Click HERE for a printable version of the schedule
If the above progression seems
too difficult for you, either repeat the week you have just completed
or drop back to the previous week before continuing. Only you can judge
whether you are pushing too fast or too slow, but it's best to err on
the conservative side. Also, there's nothing magic about resting on
Mondays or Fridays and doing your long runs on Saturdays. Feel free to
adapt this program to fit your own work schedule--although the general
pattern and progression should remain about the same.
You might want to consider
picking a local 5-K race* as a motivational goal. In the last several
years, the 5-K has emerged as America's favorite road racing distance.
One reason is that the 5-K is easily accessible to people just like
yourself, who want to participate in an organized event. Even
marathoners like to run 5-Ks as a test of their speed and fitness.
Following is an eight-week program for your third phase of
conditioning, culminating with a 5-K race.
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Week
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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1
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rest or jog/run
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1.5 mi run
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rest or jog/run
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1.5 mi run
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rest
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1.5 mi run
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60 min walk
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2
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rest or jog/run
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1.75 mi run
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rest or jog/run
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1.5 mi run
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rest
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1.75 mi run
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60 min walk
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3
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rest or jog/run
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2 mi run
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rest or jog/run
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1.5 mi run
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rest
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2 mi run
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60 min walk
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4
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rest or jog/run
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2.25 mi run
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rest or jog/run
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1.5 mi run
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rest
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2.25 mi run
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60 min walk
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5
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rest or jog/run
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2.5 mi run
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rest or jog/run
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2 mi run
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rest
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2.5 mi run
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60 min walk
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6
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rest or jog/run
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2.75 mi run
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rest or jog/run
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2 mi run
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rest
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2.75 mi run
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60 min walk
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7
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rest or jog/run
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3 mi run
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rest or jog/run
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2 mi run
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rest
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3 mi run
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60 min walk
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8
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rest or jog/run
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3 mi run
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rest or jog/run
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2 mi run
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rest or jog/run
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rest
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5-K Race*
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Click HERE for a printable version of the 5K schedule
The above training Program is
from the Runner's World Web Site
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WEEK
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SUN
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MON
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TUE
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WED
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THU
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FRI
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SAT
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1
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OFF
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OFF
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6K
Steady Run 4:10 Pace
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4
Hills 85% Effort: 3K warm-up, 3K cool-down
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5K
Steady Run 4:55 Pace
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6K
Tempo Run 4:25-4:45 Pace
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5K
Steady Run 5:00 Pace
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2
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10K Steady
Run 5:00-5:15 Pace
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OFF
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6K
Steady Run 4:30 Pace
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5
Hills 85% Effort: 3K warm-up, 3K cool-down
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5K
Steady Run 5:00 Pace
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6K
Tempo Run 4:25-4:45 Pace
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5K
Steady Run 5:00 Pace
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3
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10K Steady
Run 5:00-5:15 Pace
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OFF
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6K
Steady Run 4:30 Pace
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6
Hills 85% Effort: 3K warm-up, 3K cool-down
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6K
Steady Run 5:00 Pace
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5K
Tempo Run 4:25-4:45 Pace
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6K
Steady Run 5:00 Pace
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4
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13K Steady
Run 5:00-5:15 Pace
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OFF
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6K
Steady Run 4:30 Pace
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7
Hills 85% Effort: 3K warm-up, 3K cool-down
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5K
Steady Run 5:00 Pace
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6K
Tempo Run 4:25-4:45 Pace
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6K
Steady Run 5:00 Pace
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5
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16K Steady
Run 5:00-5:15 Pace
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OFF
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8K
Steady Run 4:30 Pace
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8
Hills 85% Effort: 3K warm-up, 3K cool-down
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8K
Steady Run 5:00 Pace
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8K
Tempo Run 4:25-4:45 Pace
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OFF
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6
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16K Steady
Run 5:00-5:15 Pace
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OFF
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8K
Steady Run 4:30 Pace
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9
Hills 85% Effort: 3K warm-up, 3K cool-down
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8K
Steady Run 5:00 Pace
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8K
Tempo Run 4:25-4:45 Pace
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5K
Steady Run 5:00 Pace
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7
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19K Steady
Run 5:00-5:15 Pace
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OFF
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8K
Steady Run 4:30 Pace
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10
Hills 85% Effort: 3K warm-up, 3K cool-down
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6K
Steady Run 5:00 Pace
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6K
Tempo Run 4:25-4:45 Pace
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OFF
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8
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16K Steady
Run 5:00-5:15 Pace
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OFF
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8K
Steady Run 4:30 Pace
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4
speed int. 400m in 1:40 3K warm-up, 3K cool-down
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8K
Steady Run 5:00 Pace
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8K
Tempo Run 4:25-4:45 Pace
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5K
Steady Run 5:00 Pace
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9
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19K Steady
Run 5:00-5:15 Pace
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OFF
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8K
Steady Run 4:30 Pace
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5
speed int. 400m in 1:40 3K warm-up, 3K cool-down
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8K
Steady Run 5:00 Pace
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8K
Tempo Run 4:25-4:45 Pace
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5K
Steady Run 5:00 Pace
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10
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22K Steady
Run 5:00-5:15 Pace
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OFF
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8K
Steady Run 4:30 Pace
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6
speed int. 400m in 1:40 3K warm-up, 3K cool-down
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6K
Steady Run 5:00 Pace
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8K
Tempo Run 4:25-4:45 Pace
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5K
Steady Run 5:00 Pace
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11
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26K Steady
Run 5:00-5:15 Pace
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OFF
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13K
Steady Run 4:30 Pace
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8
speed int. 400m in 1:40 3K warm-up, 3K cool-down
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8K
Steady Run 5:00 Pace
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8K
Tempo Run 4:25-4:45 Pace
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6K
Steady Run 5:00 Pace
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12
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13K Steady
Run 5:00-5:15 Pace
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OFF
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6K
Race Pace 4:24
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6K
Race Pace 4:24
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3K
Steady Run 5:00 Pace
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OFF
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3K
Steady Run 5:00 Pace
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FINALE!
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RACE
4:24 Pace
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Click HERE for a printable version of the 10K schedule
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You are now ready to
begin training for the ultimate running experience:
The Marathon
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Michael Coyne
Updated: August 29, 2003
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