Defeat dehydration with some sipping points!

  • Drink eight to 16 ounces of water, one to two hours before a run.
  • Drinking smaller amounts at regular intervals can help you absorb fluid more effectively and avoid stomach sloshing. 
  • Replace fluids after your run, drink enough so you have to use the restroom within 60-90 minutes post run.
  • For every percent of weight you lose from dehydration, your heart rate increases three to five beats per minute. 


Week 4 Walker

Monday: Rest

Tuesday: 35 min (easy)

Wednesday: 25 min (stroll)

Thursday: 35 min (easy)

Friday: Rest

Saturday: 40 min (stroll)

Sunday: 5 miles (brisk)

Week 4 Novice 

Monday: 40 min cross & strength train

Tuesday: 2 mile run

Wednesday: 35 min cross & strength train 

Thursday: 2 mile run

Friday: Rest 

Saturday: 3 mile run 

Sunday: Rest 

Week 4 Intermediate 

Monday: 3 mile run & strength train 

Tuesday: 5 mile run 

Wednesday: 35 min cross train or 40 min tempo run

Thursday: 4 mile run & strength train 

Friday: Rest

Saturday: 8 mile run 

Sunday: 60 min cross train

Week 4 Advanced 

Monday: 3 mile run & strength train 

Tuesday: 35 min tempo run 

Wednesday: 35 min cross train or 4x800 mile pace 

Thursday: 5 mile run & strength train 

Friday: Rest

Saturday: 3 mile pace run

Sunday: 5 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.