BEGINNING RUNNER'S 10-WEEK TRAINING PLAN
The following running schedule was created by Budd Coates, Health Promotions Manager at Rodale Press, who instructs a corporate beginning running program. Coates has taken non-runners and, in 10 weeks, helped them reach their goal of running the 3.5-mile Chemical Bank Corporate Challenge.
Before you start with this schedule, get your legs ready with eight days of walking; walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1.
Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.
Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.
Source: Runner's World. March 2005