This is an introductory running plan for anyone looking to start running and drop a few pounds. This assumes you have never ran before, and starts you out very small with incremental mileage building.
Maintain a pace that lets you finish the mileage for that workout. This will vary depending on elevation, heat and humidity, and your fitness level. Speed will come with training and as your fitness improves. Throughout the plan take it easier for the long runs, focus on building speed during your shorter runs. Make sure your rest days are just that – rest. Exercise adaptation results from the stimulus we feed it, and rest days allow your body to come back stronger. Cross-training workouts are an important part of overall training. This could be a lift at the gym, a yoga class, or a light cycle
All plans are created by BASE Tri Fit's chief exercise physiologist and certified sports nutritionist Kevin Schill, MS CISSN. At BASE we believe in Balanced, Appropriate, and Specific training for Endurance athletes. Kevin has extensive experience working with amateur, collegiate, and professional endurance athletes and has dozens of published scientific papers and abstracts relating to exercise science and muscle physiology. For more information please check out http://basetrifitness.com/schill/ as well as basetrifitness.com