14-Week Beginner Program

 

Intro:

This program is intended for those who have never run before or those who just want to get to the finish line in one piece (and with a smile). Never ran before? No problem! With a bit of hard work and dedication you’ll surprise yourself, your friends, and family, about what you can do. You can and will complete this race. Do not let anyone (including yourself!) tell you otherwise. With that said, glad to have you on board. 
 
The program consists of 3 basic running workouts with one optional run. In addition, everyone is encouraged to ‘cross train’. Cross training is any other fitness-related activity other than running. That could be spin, strength training, or playing basketball. The weekly workouts can technically be done in any order, but one should try to have at least one rest day (or cross training day) between running workouts. Try to start every workout with a warmup and end with a cooldown.
 

Key to Workouts:

Warmups should be around 10 minutes at a leisurely pace, in order to get your body ready for the main workout. Light stretching following the warmups is advised.

Cooldowns should similarly be around 10 minutes, just to get your body back to ‘normal’ (non-exercising) mode.

Easy/E-Pace is a comfortable pace in which you can easily hold a conversation with a fellow running buddy. That might be a brisk walk, don’t worry so much about your speed – just do your best to complete the workout. These workouts should be enjoyable. Think of it as the best run to pull your friend along with you.

T-Pace, also known as tempo pace, is at an intensity of “comfortably hard”. If you are running with someone, it should be difficult to carry on a steady conversation. You definitely should be panting and feeling a nice burn at the end.

 

 

Week

Key Run #1

Key Run #2

Key Run #3

Optional #4

14

2 miles @ E-Pace

2 miles @ E-Pace

3 miles @ E-Pace

 

13

2 miles @ E-Pace

3 miles @ E-Pace

3 miles @ E-Pace

 

12

3 miles @ E-Pace

3 miles @ E-Pace

4 miles @ E-Pace

 

11

2-3 miles @ E-Pace

3 miles @ E-Pace

3 miles @ E-Pace

3 mile @ E-Pace

10

3 miles @ E-Pace

1 mile @ E-Pace

1 mile  @ T-Pace

1 mile @ E-Pace

4 miles @ E-Pace

3 miles @ E-Pace

9

4 miles @ E-Pace

3 miles @ E-Pace

 

5 miles @ E-Pace

3 miles @ E-Pace

8

2 miles @ E-Pace

1 mile  @ E-Pace

2 miles @ T-Pace

6 miles @ E-Pace

4 miles  @ E-Pace

7

4 miles @ E-Pace

3 miles  @ T-Pace

5 miles @ E-Pace

 

6

4 miles @ E-Pace

1 mile @ E-Pace

3 miles  @ T-Pace

 

6 miles @ E-Pace

3 miles @ E-Pace

5

3 miles @ E-Pace

4 miles @ T-Pace

7 miles @ E-Pace

 

3 miles @ E-Pace

4

3 miles @ E-Pace

1  mile @ E-Pace

4 miles  @ T-Pace

 

8-9 miles @ E-Pace

3 miles @ E-Pace

3

3 miles @ E-Pace

5 miles  @ T-Pace

 

7 miles @ E-Pace

3 mile @ E-Pace

2

4-5 miles @ E-Pace

1 mile @ E-Pace

3 miles  @ T-Pace

1 mile @ E-Pace

10 miles @ E-Pace

 

1

4 miles @ E-Pace

1 mile @ E-Pace

1 mile  @ T-Pace

1 mile @ E-Pace

6 miles @ E-Pace

 

RACE

3-4 mile light jog

Optional light 3 miler

RACE!