PUBLISHED 01/24/2007
Many beginners strive to run three days a week and log around 15 miles. To get as fit as possible with those miles, here's what your training week should look like:
Tuesday
Strength day (3 to 4 miles)
Pick a hilly course. After a half-mile warmup, increase the pace a bit as you run up each incline. As you crest each hill, run strong but not all out, which means you should be huffing and puffing a bit. Jog slowly or walk down the other side. Try to include at least three hills to start, adding extra inclines each week until you're covering five to nine hills.
Thursday
Speed day (3 to 4 miles)
To help you run faster and more efficiently, focus on increasing your turnover and shortening the amount of time your feet stay on the ground while running. In between a 10-minute warmup and 10-minute cooldown, run for one set of 10 steps, concentrating on picking up your feet as soon as they hit the ground. Jog for a minute, then try a set of 20 light steps, then 25, and finally 30, jogging a minute between each set. Repeat the whole series.
Saturday or Sunday
Endurance day (7 to 9 miles)
This day is all about covering the distance, so rein in the pace (running up to three minutes per mile slower than your 5-K race pace) and take walk breaks starting at the beginning of the run. If you run a few miles before taking your first walk break, your muscles will have started to fatigue already and won't fully recover during the breaks.
