Tips for Beginning Runners

Below is information for the Beginning Runner.  For a more advanced schedule, go to Tips for the Intermediate Runner. Points to Remember when Training for the 2008 AJC Peachtree Road Race (Beginning Runners) 1. Train at a pace which allows for conversation. 2. Follow a hard day's effort with an easy day. Take a second day off if you continue to feel tired. 3. Do not increase your mileage quickly; you WILL get injured. 4. Walk/jog your runs until you can run the whole time. 5. Walk your walks briskly; no ambling. 6. The following is a suggested schedule only (based on running or walking a certain number of minutes per day). Adapt the principles to your own lifestyle.   Scroll down to see the 2008 schedule for Beginning Runners. Remember, it's based on running or walking a certain number of minutes per day.

 

WEEK - DATE	MON	TUES	WED	THURS	FRI	SAT	SUN
Week 1 - April 7	Clinic/Walk 20	Run 20	Walk 20	Run 20	Walk 20	Run 20	Walk 20
Week 2 - April 14	Clinic/Walk 20	Run 20	Walk 20	Run 20	Walk 20	Run 25	Walk 20
Week 3 - April 21	Clinic/Walk 20	Run 20	Walk 25	Run 20	Walk 20	Run 30	Walk 20
Week 4 - April 28	Clinic/Walk 20	Run 25	Walk 20	Run 25	Walk 20	Run 35	Walk 20
Week 5 - May 5	Clinic/Walk 20	Run 25	Walk 25	Run 25	Walk 20	Run 40	Walk 20
Week 6 - May 12	Clinic/Walk 20	Run 25	Walk 25	Run 25	Walk 20	Run 45	Walk 20
Week 7 - May 19	Clinic/Walk 20	Run 25	Walk 25	Run 30	Walk 20	Run 50	Walk 20
Week 8 - May 26	Clinic/Walk 20	Run 25	Walk 25	Run 30	Walk 20	Run 50	Walk 20
Week 9 - June 2	Clinic/Walk 20	Run 25	Walk 25	Run 35	Walk 20	Run 55	Walk 20
Week 10 - June 9	Clinic/Walk 20	Run 25	Walk 25	Run 35	Walk 20	Run 55	Walk 20
Week 11 - June 16	Clinic/Walk 20	Run 25	Walk 25	Run 40	Walk 20	Run 60	Walk 20
Week 12 - June 23	Walk 20	Run 25	Walk 25	Run 40	Walk 20	Run 60	Walk 20
Week 13 - June 30	Walk 20	Run 25	Walk 25	Run 25	Easy	Easy	Easy
July 4					RACE

 

For a more advanced schedule, go to Tips for the Intermediate Runner.