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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
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• 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
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Workout #1 : Strength

Custom
Planned Time: 0:00:00
Today begins the 8-week countdown to your 8-K race. This is my premium Novice Training Program for 8-K runners. No running today! Mondays are reserved for stretching and strengthening, mostly to offer an easy day to recover from the long runs scheduled for Sundays. Since the program begins today, you may not have taken such a long run yesterday.

Workout #2 : Strength

Planned Time: 0:00:00
Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I suggest you do some strength training at least twice a week, preferably after a short and easy run, although you can strength train on any days convenient for your business and personal schedule.

Workout #3 : Run

Planned Time: 0:20:00
Today's workout is 2 miles. These may be your first running steps, if you are a complete novice. Regardless of where you run, take it easy today. Please note that in estimating how many minutes it will take you to run 2 miles or more on this and other screens, I assume you train at a pace of 10:00 per mile.

Workout #4 : Other

Planned Time: 0:00:00
Pick courses that are suitable for your training. The easiest approach may be to simply head out your front door, run for a period of time, then turn around, and run back.

Workout #5 : X-Train

Planned Time: 0:30:00
Thirty minutes of cross-training serves as a break from the running you'll be doing on Tuesdays and Thursdays in this program. As the countdown to your 8-K race continues, I'll ask you to increase your Wednesday commitment gradually to 45 minutes. What type of cross-training? That's up to you.

Workout #6 : X-Train

Planned Time: 0:00:00
Do you like to cross-train? Not all runners do, particularly the more experienced runners who think it may get in the way with what they love to do best: run. But for many of us, cross-training is a handy form of getting an aerobic buzz on days when we might otherwise do an easy run.

Workout #7 : Run

Planned Time: 0:20:00
Today's workout is 2 miles--and your Thursday runs will remain at 2 miles throughout the 8-week program. As you did Tuesday, run at a comfortable pace. The difference between Tuesday's run and Thursday's run, however, is that I suggest that you also do some stretching and strength training, similar to Monday.

Workout #8 : Strength

Planned Time: 0:00:00
When it comes to strength training equipment, Greg McDaniel, a personal trainer at The Lodge & Club in Ponte Vedra Beach, Florida, favors dumbbells--even more than barbells or machine weights. The reason is because they permit a greater range of motion, since you can move dumbbells into so many planes while doing presses, curls, side lifts or other exercises. Also important, they are inexpensive.

Workout #9 : Day Off

Planned Time: 0:00:00
Today is your rest day, and Fridays will always be rest days during the 8 weeks of the build-up to the 8-K. Having only run two days for a total of 4 miles so far this week, you may feel you don't really need a rest, but you will come to understand the importance of Friday rest days as the program continues and the mileage builds.