After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Day Off

REST DAY
Rest up from Sunday's long run. A great day to stretch.

Workout #2 : Run

BASE MILES
Comfortable 4 mile run. Goal is to establish base mileage.

Workout #3 : Strength

BASE STRENGTH
Planned Time: 1:00:00
30-60 minutes of full body strength training and core. 2 sets, 10 reps of each upper body & lower body exercise. Bilateral exercises [both arms/both legs at the same time]

Workout #4 : Run

BASE MILES
Comfortable 5 mile run. Goal is to establish base mileage.

Workout #5 : Strength

BASE STRENGTH
Planned Time: 1:00:00
30-60 minutes of full body strength training and core. 2 sets, 10 reps of each upper body & lower body exercise. Bilateral exercises [both arms/both legs at the same time]

Workout #6 : Strength

CORE WORKOUT
10-15 minutes of core. Abdominals and lower back exercises.

Workout #7 : Run

BASE MILES
Comfortable 3 mile run. Goal is to establish base mileage.

Workout #8 : Run

LSD Run
Easy 6 mile run. Should be around 1-1.5 minutes per mile slower than your goal pace for the race.

Workout #9 : Day Off

REST DAY
Rest up from Sunday's long run. A great day to stretch.