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 : Run

Custom
Planned Time: 0:30:00
DAY 1: Welcome to my premium Beginning Runner's Guide and the 30/60 Plan. This is a variation of my 30/30 Plan that offers 30-minute workouts featuring walking and running phased out over 30 consecutive days. The 30/60 Plan features the same workouts, but phased out over 60 days for people who want to work out every other day. It is designed for those who never have run before, who maybe never have even done much fitness walking before, yet would like to get in shape. Let's begin. Let me introduce you on this first day of 30 training days to the program. For today's workout, go out and walk for 30 minutes. Walk 15 minutes in one direction. Turn around. Walk 15 minutes back for a total of 30 minutes.

Workout #2 : Other

Planned Time: 0:00:00
My Beginning Runner's Guide featuring the 30/30 Plan is also available in a handy booklet, available from Roadrunner Press. The cost is only $4.50, including postage, and it may be the best money you ever have spent.

Workout #3 : Day Off

Planned Time: 0:00:00
Today is a rest day. The 30/60 Training Plan is designed so that you always have a day off between each workout. But the plan is flexible. If you want to shift your workouts from one day to another, you can use the handy editing functions on the toolbar in the calendar showing all your workouts.

Workout #4 : Run

Planned Time: 0:30:00
DAY 2: I told you to get started two days ago without telling you how the 30/30 and the 30/60 Plans work. The 30/30 Plan features 30 minutes of exercise for 30 consecutive days. The 30/60 PLan features 30 minutes of exercise spread out over 60 days. Here's the routine: 1. Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total. 2. For the first 10 minutes of your workout, it is obligatory that you walk: No running! 3. For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running! 4. During the middle 15 minutes of the workout, you are free to jog or run--as long as you do so easily and do not push yourself.

Workout #5 : Day Off

Planned Time: 0:00:00
I'll use these rest days to give you training advice. How you begin depends partly on your current level of fitness. A teenager, or someone already in good shape, may have little trouble running two or three miles the first day. Someone unused to exercise might struggle to walk even a mile.

Workout #6 : Run

Planned Time: 0:30:00
DAY 3: Earlier, I introduced you to my 30/60 Plan, telling you to start by walking 10 minutes, next running or walking 15 minutes, finally walking 5 minutes. Here’s how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk. Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.

Workout #7 : Day Off

Planned Time: 0:00:00
Today is another day off, and here is some more advice: Start slow. You'll have fewer problems with sore muscles, or other injuries, if you don't work too hard the first few days, or even the first few weeks or months. You'll enjoy running more if you try to do less than you're capable of accomplishing. You'll also achieve more, since the most important factor in achieving success is consistency.

Workout #8 : Run

Planned Time: 0:30:00
DAY 4: You are on your way to becoming a runner, using my 30/60 Plan. Follow this 30/60 Plan for 60 days, walking and/or running 30 minutes each of those days. If you train continuously (every day), you can complete this program in a month. If you train only every other day, it will take you two months. Do what your body tells you. Everyone is different in their ability to adapt to exercise.

Workout #9 : Day Off

Planned Time: 0:00:00
On this day off, here is some more advice. The best approach for beginners is to start by walking, then after you feel comfortable with that basic fitness exercise, begin to include jogging (easy running) in your routine.