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 : Other

Welcome to the program!
This program will be an introduction to running by starting with a 5km race. This is for the beginner and will plant the seeds for a lifetime of running.

Workout #2 : Walk

Walk (20 min)
Planned Time: 0:20:00
20 minute walk.

Workout #3 : Other

Efficiency Test
You will need a HR monitor for this test. -Warmup: Jog easily for ~ 10-15 minutes and include 3-4 x 30s "fast" running. -Main set: Take 65% of your max HR (e.g. (220 - age) X 0.65) Slowly run until your HR reaches that target. Hold that HR for 1.5 miles (6 laps) and measure the time. As your training progresses, you should be able to repeat this test and run the 1.5 miles in a faster time. -Cool down: easy jogging and then be sure to stretch out.

Workout #4 : Day Off

Workout #5 : Run

Easy Aerobic Run (30 min)
Planned Time: 0:30:00
-Warm up: 5 minute walk -Main set: 30 minute easy run. This should be a pace where you can comfortably hold a conversation without panting or talking in choppy sentences. -Cool down: 5 minute walk

Workout #6 : Day Off

Workout #7 : Day Off

Workout #8 : Run

Easy Aerobic Run (30 min)
Planned Time: 0:30:00
-Warm up: 5 minute walk -Main set: 30 minute easy run. This should be a pace where you can comfortably hold a conversation without panting or talking in choppy sentences. -Cool down: 5 minute walk

Workout #9 : Day Off