8 Week Beginner Running Training Program

SAVE THE DATE

3rd Annual Carpe Diem Dash 

Bay Path College

Longmeadow, MA

Sunday, September 29th, 2013 at 9:00 a.m. 
Click here for registration and more information

8 Week Beginner Running Training Program

Intended for people who can run at least 1.0 mile to start

GETTING STARTED

1. Believe in yourself. You are capable of completing the training plan and the 5K dash. The first step is the hardest, make that step.

2. Visit your family Doctor. Get a green light and lace up those running shoes.

3. Buy a proper pair of training shoes. If you can afford to, get a new pair of training shoes. 

4. Start Easy.  


PROGRAM DETAILS

 · The program allows for a lot of flexibility.  The basics of the program are to run 3 days per week, cross train 2-3 times per week and rest at least 1 day per week. 

· You can adjust your training to meet your own schedule, just ensure you have a rest or cross training day between each running day.

· Your running pace should be fast enough that you can still maintain a conversation

· Cross/Rest is a day where you can choose to Cross Train or Rest

· On the Cross/Rest Days, listen to your body.  If you need a rest day, take it!  But try and do something to get you moving as often as you feel you can. 

· Cross Training is any cardio exercise besides running such as biking, swimming, elliptical, dancing, aerobics or any other sports or activities that get your heart rate up.  

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	Run 1.0 mile	Cross/Rest 15 min	Run 1.0 mile	REST	Run 1.0 mile	Cross/Rest 15 min	REST
2	Run 1.0 mile	Cross/Rest 20 min	Run 1.0 mile	REST	Run 1.0 mile	Cross/Rest 20 min	REST
3	Run 1.5 mile	Cross/Rest 20 min	Run 1.5 mile	REST	Run 1.5 mile	Cross/Rest 20 min	REST
4	Run 1.5 mile	Cross/Rest 30 min	Run 1.5 mile	REST	Run 1.5 mile	Cross/Rest 30 min	REST
5	Run 2.0 mile	Cross/Rest 30 min	Run 2.0 mile	REST	Run 2.0 mile	Cross/Rest 30 min	REST
6	Run 2.0 mile	Cross/Rest 40 min	Run 2.0 mile	REST	Run 2.0 mile	Cross/Rest 40 min	REST
7	Run 2.5 mile	Cross/Rest 40 min	Run 2.5 mile	REST	Run 2.5 mile	Cross/Rest 40 min	REST
8	Run 3.0 mile	Cross/Rest 40 min	Run 3.0 mile	REST	Cross/Rest 40 min	REST	RACE DAY