Friday: EASY RUN – Generally speaking Saturdays and Sundays are your hardest workouts, This is just the beginning though, so we will need to take it easy and build a base.

Beginner – Walk for 30 minutes
     Purpose – You are just starting, so you need to get your body moving.
Intermediate - Walk for 5 minutes, Run for 20 minutes, walk for 5 minutes.  Stretch
     Purpose -  Again, with the New Year, just get the body moving.
Endurance – Walk for 5 minutes, Run for 30 minutes, walk for 5 minutes.  Stretch
     Purpose -  Same as intermediate.  You should have some base before attempting.
Elete -  Walk for 2 minutes, Run for 20 minutes, 5x 100m strides.  cool down for 5 minutes.  Stretch
     Purpose -  This is an Easy day, so no pickups durring your run.
Alternate -  Indoor Bike for 30 minutes.  Lift mild to no weights at 10 reps each (no leg workout)
     Purpose -  Getting the cardiovascular system a workout.  Staying indoors during bad weather may be somewhat beneficial especially if daylight is limited.

Saturday:  MEDIUM

Beginner – Walk for 10 minutes, run for 10 minutes, walk for 5 minutes.  Stretch
     Purpose – Your walk should progressively get faster over the 10 minute period.  Run at your pace.  The 5 minute walk should be fast to start with and then get slower toward the end of your 5 minutes.  This is to build a base for later runs.
Intermediate - Walk for 2 minutes, Run for 25 minutes, walk for 3 minutes.  Stretch
     Purpose -  Building a base for later runs.
Endurance – Walk for 2 minutes, Run for 33 minutes, walk for 5 minutes.  Stretch
     Purpose -  Base building.
Elete -  Walk for 2 minutes, Run for 20 minutes, 5x 100m strides.  cool down for 5 minutes.  Stretch
     Purpose -  Similar to the easy day, but up the ante a notch.  Base builder.
Alternate -  Indoor Bike for 30 minutes.  Lift mild to no weights at 10 reps each (no leg workout)
     Purpose -  Getting the cardiovascular system a workout.  Staying indoors during bad weather may be somewhat beneficial especially if daylight is limited.

Sunday:  MEDIUM (Same as Saturday)

Beginner – Walk for 10 minutes, run for 10 minutes, walk for 5 minutes.  Stretch
     Purpose – Your walk should progressively get faster over the 10 minute period.  Run at your pace.  The 5 minute walk should be fast to start with and then get slower toward the end of your 5 minutes.  This is to build a base for later runs.
Intermediate - Walk for 2 minutes, Run for 25 minutes, walk for 3 minutes.  Stretch
     Purpose -  Building a base for later runs.
Endurance – Walk for 2 minutes, Run for 33 minutes, walk for 5 minutes.  Stretch
     Purpose -  Base building.
Elete -  Walk for 2 minutes, Run for 20 minutes, 5x 100m strides.  cool down for 5 minutes.  Stretch
     Purpose -  Similar to the easy day, but up the ante a notch.  Base builder.
Alternate -  Indoor Bike for 30 minutes.  Lift mild to no weights at 10 reps each (no leg workout)
     Purpose -  Getting the cardiovascular system a workout.  Staying indoors during bad weather may be somewhat beneficial especially if daylight is limited.