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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

Custom
Planned Time: 0:00:00
In this premium Base Training schedule for novice runners either starting to run or hoping to lay down a base of fitness to get ready for my 18-week marathon training program, Monday is always a day of rest. Count on it! Rest is important for recovery after the weekend's workouts. So take the day off. Friday is also a day of rest. In this program you will run on Tuesdays, Wednesdays, Thursdays and Sundays. Saturday is a day for cross-training: walking in this novice program. So begin this Monday by contemplating the training that will begin tomorrow.

Workout #2 : Other

Planned Time: 0:00:00
Hundreds of thousands of runners have run races from the 5-K to the marathons using my training programs. Many have followed my novice program to finish their first races. Once having achieved that success, they often migrate upwards to use one of my intermediate or advanced programs, or train for longer distances, running more miles or adding speedwork to improve their times, to set Personal Records, even to qualify for the prestigious Boston Marathon, which accepts only runners who qualify by running fast times.

Workout #3 : Other

Planned Time: 0:00:00
Entire books have been written about the subject of stretching, featuring dozens of stretches, hundreds of stretches. Can there be that many different ways to stretch your muscles? One easy stretch is to Hang Ten. Simply bend over and let your hands hang toward the ground. Don't feel you need to prove your flexibility by touching the ground.

Workout #4 : Run

Planned Time: 0:15:00
Run 1.5 miles. Over the next 12 weeks, you will progressively add a half mile to your Tuesday workouts every third or fourth week so that by Weeks 11 and 12, you will be up to 3.0 miles for this mid-week workout. If even running 1.5 miles seems a strain for you, don't hesitate to mix in walking breaks. In setting time estimates, I assume you run at a 10:00 pace per mile.

Workout #5 : Run

Planned Time: 0:30:00
No rest for the wicked. Run 3.0 miles, twice what I asked you to run on Tuesday and equal to the length of your longest run of the week on Sunday. The training dose of 3.0 miles each Wednesday will not change. You will still be running 3.0 miles on Wednesday of the final week. This is not without purpose. While this schedule becomes increasingly more difficult (or at least has an increasing number of miles), it would be too stressful to increase mileage each day of the week. By the time you get to Week 12, you'll consider this as an easy day. If covering 3.0 miles for a midweek workout seems too difficult at this point in your training, feel free to take some walking breaks

Workout #6 : Other

Planned Time: 0:00:00
Planning is where time and goal come together. If you have a specific period of time in which to achieve a specific goal, you can plan accordingly. You can't predict whether the wind will be in your face or the weather will be too warm. But you can plan almost every other aspect of your training so you'll reach the starting line ready to perform to the best of your ability.

Workout #7 : Run

Planned Time: 0:15:00
Run the same distance that you did on Tuesday: 1.5 miles. Again, remember the walking-break option I suggested for your runs the previous two days.

Workout #8 : Strength

Planned Time: 0:00:00
A basic strength-training exercise is the military press. Stand in front of the weights, eyes forward, chest and back straight, feet apart about equal to the width of your shoulders. Reach down and lift the barbell, bringing it to shoulder height, then push it straight overhead. Repeat. (You also can use dumbbells or machines in a fitness center to do the same lift.)

Workout #9 : Day Off

Planned Time: 0:00:00
Friday in nearly all my training programs for different distances is a day of rest, to allow you to gather strength for the weekend. This one is no exception.