Week 4: Training Gets Rolling
This week, runners run daily for main sessions. Advanced athletes should add a 20–25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.
Week 3: Getting the Habit Started
Make sure you’re doing your runs on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.
Weeks 1 & 2: Fall Training Begins
You’ll start on the road to a good fall of training with a long run, a tempo run, and some moderately paced runs. Don’t worry about pace in these first two weeks; just get out there, have some fun, and get into the habit of regular running. Workouts always begin with a warmup, some gentle stretching of major muscle groups, and light jogging. Repeat for your cool-down.