Get Lithe. 

Use a foam roller three times a week to improve flexibility. This helps reduce injury, boost flexibility and recovery. 

Check out some pre- and post-run routines from Runners World


Week 3 Walker

Monday: Rest

Tuesday: 30 min (easy)

Wednesday: 20 min (stroll)

Thursday: 35 min (easy)

Friday: Rest

Saturday: 20 min (stroll)

Sunday: 3 miles (brisk)

Week 3 Novice

Monday: 30 minute cross or strength train

Tuesday: 1.5 mile run

Wednesday: 35 min cross or strength train 

Thursday: 1.5 mile run

Friday: 1.5 mile run

Saturday: Rest

Sunday: 2.5 mile run

Week 3 Intermediate

Monday: 3 mile run & strength train

Tuesday: 5 mile run 

Wednesday: 35 min cross train or 6x800 5K pace

Thursday: 3 mile run & strength train

Friday: Rest

Saturday: 7 mile run

Sunday: 60 min cross train

Week 3 Advanced 

Monday: 3 mile run & strength train

Tuesday: 30 min tempo run

Wednesday: 35 min cross train or 4x400 mile pace

Thursday: 4 mile run & strength train

Friday: Rest 

Saturday: 3 mile pace run

Sunday: 6 mile run 


Cross Training: Another form of physical activity to work your muscles in a different way.

Examples: Swimming cycling, stair-climbing, the elliptical and speed-walking. 

Pace run (AKA speed work): Train at a fast pace and you will run at a fast pace! This interval workout will take you to a fast run and alternate it with walking or jogging. You will perform 800-meter repeats every other week (Intermediate + Advanced runners) and 400-meter repeats on even numbered weeks (Advanced runners only). Run these at about a 5-K pace, walking/ jogging between each repeat. Best done on a 400 meter track but can be done on the road or trail.

For walkers: use the following to set your pace and build endurance.

  • Stroll: normal breathing, enjoy your walk.
  • Easy: slightly quicker pace, slightly harder breathing.
  • Brisk: walking with purpose, harder breathing but can still hold a conversation.

Tempo run: A tempo run of 30 to 40 minutes begins with 10-15 minutes of easy running, building up to 10-20 minutes of faster running near the middle, and ending with 5-10 minutes easy running. The pace build-up should be gradual. You can do tempo runs almost anywhere: on the road, on the trails or even on the track.