ARTICLES, TIPS, TRAINING & GENERAL ADVICE
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Please be safe, consult with your
physician before beginning any
new fitness plan.
This plan is for novice runners. At this stage, you just run. You are increasing your mileage a bit more each week. The goal is to keep the effort easy, let your body adapt.
Increased aerobic conditioning, will yield faster times. You are building a foundation for future races. Interval training is not appropriate. Adding any intensity in the form of fartlek or hills at this point can be dangerous and counterproductive.
Run 3 days per week
Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.
Race Day Tips:
Eat a light breakfast and drink some water or sports drink. Arrive early so that you can pick up your number and use the bathroom etc. Do a little warmup walking and jogging, sip some water, stretch a bit, and make your way to the start. Find a spot not too close to the front of the starting line, so that you are able to start slow. It’s easy to get excited and run too fast during the first mile. You are here to complete the race, pace yourself to finish. Have fun!
|1||Rest||2 miles||Rest||2 miles||Rest||2 miles||Rest|
|2||Rest||2.25 miles||Rest||2 miles||Rest||2.25 miles||Rest|
|3||Rest||2.5 miles||Rest||2 miles||Rest||2.5 miles||Rest|
|4||Rest||2.75 miles||Rest||2 miles||Rest||2.75 miles||Rest|
|5||Rest||2.75 miles||Rest||2 miles||Rest||3.5 miles||Rest|
|6||Rest||3 miles||Rest||2 miles||Rest||1 mile||Race|