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Let's Get Ready to Run!
If you haven't already started running, it's time to get on it! The first two weeks are about getting your body used to running and putting in some base mileage. We will introduce just a bit of speed so that system doesn't go neglected now or into shock later!

Consistency is more important than speed right now. Starting with a walk/run/walk program is fine. You can shorten the walking portion and increase the running as you gain fitness and your body adapts.

Try to run 3-4 days a week. Two of the days should be relatively short and easy. Somewhere between 1-3 miles. After each run, find a flat stretch about 80 meters long and run it quickly, but smooth and in control 3-4 times.

Your 3rd running day should be longer. Again, walking is ok at this point, but be sure and get the distance in. If you've got a running background, 4-5 miles, if not work up to 3 miles.

If you've already got a decent running base, but want to improve your time make sure to work these key elements into your training program. You should do one tempo and one interval workout per week in addition to your regular long run and recovery runs. Be careful about adding intensity and quantity at the same time, it increases the chance of injury. Let your body adapt to the added stress THEN up the quantity.

Here are some running terms defined:
Tempo runs: As with all workouts, these should follow and be followed by a good warm-up and cool-down. (1-3 miles depending on your fitness and ultimate racing goals)

A tempo run falls somewhere between easy running pace and race pace. 30 seconds faster/mile than your regular training pace is a good rule of thumb. Start with 10 minute warm-up, 10 minute tempo followed by 10 minute cool-down. You can add 5 minutes per week until your tempo effort is at least a mile further than your goal race.

Interval workout: A run that includes a series of fast segments followed by some sort of recovery. These should spike your heart rate and stress your system. Over time, your body adapts and after and some recovery becomes stronger.

There are many ways to get a good interval workout. Ideally, your last interval will be as strong as your first, so be careful not to overdo it early on.
Here are a couple of good ones to start with.

10 minute w/u followed by 6 x 2 minutes hard, 1 minute easy (jogging-keep moving!) 10 minute cool-down

10 minute warm-up followed by 5 minutes hard, (1 minute easy between all intervals) 4 hard, 3 hard, 2 hard, 1 hard, 10 minute c/d