Spring sports have concluded, classes will be ending soon, we are approaching the warm days of summer, and perhaps you are looking for a summer job or anticipating a family vacation. Maybe you are off visiting potential college choices. You might even be getting a head start on required summer reading assignments. All good things I would say. But maybe you are looking ahead to the drudgery of simply hanging out or playing video games while feasting on Ramen noodles, Funyions and Mountain Dew. That would be a shame. You have an opportunity to be part of something healthy and enjoyable and for those of us with the experience, unforgettable. Put down the joystick and toss the junk food. Pull on the Asics and Dri-Fit and get out there for a run. If you are new to running, take it easy first time out and prepare for the soreness which accompanies your first foray on the streets or trails. Follow it up with another run, and another, and another. The pain will subside and you'll be on your way to becoming a distance runner. I can remember my first run decades ago. Charles Street to Orchard Street in my home town. Out and back, a little bit less than three miles. It took about 30 minutes to complete, but I went out and did it again the next day and the next. It didn't take long to increase the mileage, improve on my time and realize the benefits of running. Two years later, I ran my first marathon . . . slowly (3:23), but followed that up six weeks later with another, this time at 3:19, and I was hooked. In fact, I stayed with it for nearly 40 years. I don't regret a single mile. I promise you that years from now you could tell the same story if you get out there and take your first step today. In fact, you are, in all likelihood, capable of doing far better. But the only way to find out is to try.
Our Novice Training Plan is shown below. Give it a shot. You may find yourself needing more of a challenge. If so, let me know and I'll tweak the workout to accommodate your abilities. Forty years will come . . . and go. Each one will be better than the last if you are healthy. Don't miss out on the opportunity.
NOVICE SUMMER TRAINING PROGRAM
WK MON TUE WED THU FRI SAT SUN
1 Rest/RW 1.5 Miles Rest/RW 1.5 Miles 1.5 Miles 1.5 Miles 30-60W
2 Rest/RW 1.5 Miles Rest/RW 1.5 Miles 1.5 Miles 1.5 Miles 30-60W
3 Rest/RW 1.75 Miles Rest/RW 1.75 Miles 1.75 Miles 1.75 Miles 30-60W
4 Rest/RW 2.0 Miles Rest/RW 2.0 Miles 2.0 Miles 2.0 Miles 30-60W
5 Rest/RW 2.25 Miles Rest/RW 2.25 Miles 2.25 Miles 2.25 Miles 30-60W
6 Rest/RW 2.5 Miles Rest/RW 2.5 Miles 2.5 Miles 2.5 Miles 30-60W
7 Rest/RW 2.75 Miles Rest/RW 2.75 Miles 2.75 Miles 2.75 Miles 30-60W
8 Rest/RW 3.0 Miles Rest/RW 3.0 Miles 3.0 Miles 3.0 Miles 30-60W
9 Rest/RW 3.0 Miles Rest/RW 3.0 Miles Rest Rest 5-KRace
RW=Run/Walk W=Walk
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