New to running? 

 

Try this plan to be ready to run on June 4.  Better yet, get a friend or family member to do it with you.

Jogging is very beneficial.  It's good for your legs and your feet.  It's also very good for the ground.  It makes it feel needed. 

 

~Charles Schulz, Peanuts

Week   Workout 
Week 1 Monday, April 04, 2011 00:00-5:00: Warmup walk
Week 1   5:00-6:00: Run
Week 1   6:00-7:30: Walk
Week 1   7:30-8:30: Run
Week 1   8:30-10:00: Walk
Week 1   10:00-11:00: Run
Week 1   11:00-12:30: Walk
Week 1   12:30-13:30: Run
Week 1   13:30-15:00: Walk
Week 1   15:00-16:00: Run
Week 1   16:00-17:30: Walk
Week 1   17:30-18:30: Run
Week 1   18:30-20:00: Walk
Week 1   20:00-21:00: Run
Week 1   21:00-22:30: Walk
Week 1   22:30-23:30: Run
Week 1   23:30-25:00: Walk
Week 1    
Week 1   25:00-30:00: Cooldown Walk
     
     
Week 2 Monday, April 11, 2011 00:00-5:00: Warmup walk
Week 2   5:00-6:30: Run
Week 2   6:30-8:30: Walk
Week 2   8:30-10:00: Run
Week 2   10:00-12:00: Walk
Week 2   12:00-13:30: Run
Week 2   13:30-15:30: Walk
Week 2   15:30-17:00: Run
Week 2   17:00-19:00: Walk
Week 2   19:00-20:30: Run
Week 2   20:30-22:30: Walk
Week 2   22:30-24:00: Run
Week 2   24:00-26:00: Walk
Week 2   26:00-30:00: Cooldown Walk
Week 2    
Week 2    
     
     
Week 3 Monday, April 18, 2011 00:00-5:00: Warmup walk
Week 3   5:00-6:30: Run
Week 3   6:30-8:00: Walk
Week 3   8:00-11:00: Run
Week 3   11:00-14:00: Walk
Week 3   14:00-15:30: Run
Week 3   15:30-17:00: Walk
Week 3   17:00-20:00: Run
Week 3   20:00-23:00: Walk
Week 3    
Week 3   23:00-28:00: Cooldown Walk
     
     
Week 4 Monday, April 25, 2011 00:00-5:00: Warmup walk
Week 4   5:00-8:00: Run
Week 4   8:00-9:30: Walk
Week 4   9:30-14:30: Run
Week 4   14:30-17:00: Walk
Week 4   17:00-20:00: Run
Week 4   20:00-21:30: Walk
Week 4   21:30-26:30: Run
Week 4   26:30-30:00: Cooldown Walk
     
     
Week 5 Monday, May 02, 2011 00:00-5:00: Warmup walk
Week 5   5:00-10:00: Run
Week 5   10:00-13:00: Walk
Week 5   13:00-18:00: Run
Week 5   18:00-21:00: Walk
Week 5   21:00-26:00: Run
Week 5   26:00-30:00: Cooldown Walk
     
     
Week 6 Monday, May 09, 2011 00:00-5:00: Warmup walk
Week 6   5:00-10:00: Run
Week 6   10:00-13:00: Walk
Week 6   13:00-21:00: Run
Week 6   21:00-24:00: Walk
Week 6   24:00-29:00: Run
Week 6   29:00-34:00: Cooldown Walk
     
     
Week 7 Monday, May 16, 2011 00:00-5:00: Warmup walk
Week 7   5:00-30:00: Run
Week 7   30:00-35:00: Cooldown Walk
     
     
Week 8 Monday, May 23, 2011 00:00-5:00: Warmup walk
Week 8   5:00-33:00: Run
Week 8   33:00-38:00: Cooldown Walk
     
     
Week 9 Monday, May 30, 2011 00:00-5:00: Warmup walk
Week 9   5:00-35:00: Run
Week 9   35:00-40:00: Cooldown Walk