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Workout #1 : Run

Custom
Planned Time: 0:27:00
PREMIUM: Today begins the 10-week countdown to a 10-mile race. In this Intermediate Training Program, Mondays are reserved for easy 3-milers combined with strength training. Don't overdo it. Your Monday goal is only to recover from the long runs scheduled for Sundays. Since the 10-Mile program begins today, you may not have taken such a long run yesterday. But you will at the end of this week.

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 also suggest that you do some strength training following your Thursday runs, however you can schedule strength training on any two days that are convenient for your business and personal schedule.

Workout #3 : Run

Planned Time: 0:36:00
Today's workout is 4 miles, run at an easy pace. Please note that I have automatically programmed all the directions in this program to assume that you run at a 9:00 pace. Obviously, not all runners are equal, so if you run faster or slower while doing an easy run, take that into consideration.

Workout #4 : Other

Planned Time: 0:00:00
Pick a course that is suitable for your training. The easiest approach may be to simply head out your front door, run 2 miles in one direction, turn around, and run back.

Workout #5 : Other

Planned Time: 0:00:00
Long distance workouts on the track that use 800s as the repeat distance have come to be known as Yasso Repeats after Bart Yasso, the events director for Runner's World. Yasso theorized that if you could run a marathon in a certain numberical time in hours (such as 3:30), you should be able to run 800 repeats using the same numbers in minutes (such as 3:30).

Workout #6 : Run

Planned Time: 0:54:00
Today is the day of the week on which the Intermediates do speed training. On successive weekends, you will alternate between tempo runs (even weeks) and interval running on the track (odd weeks). Since Week 1 is an odd week, head to the track. Your interval workout today is 4 x 800 meters with the fast repeats done at about 5-K pace. Walk and jog 400 meters between. Before doing the fast repeats, don't forget to warm up with a mile or two of running, then stretch before starting to run hard.

Workout #7 : Run

Planned Time: 0:18:00
Today's workout is 2 miles. Your Thursday runs will vary from 2 to 4 miles as the program continues. As with 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 strength training, similar to on Mondays.

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 10 weeks of our build-up to your 10-Mile. Having only run four days at relatively low mileage 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.