If you’ve never run before,  a 5k is a great place to start. This training schedule should get you ready for a 5k by the end of the summer!

1. Listen to your body. If your body is telling you to stop or if you feel an injury lurking. Back off. Running is great, but it’s also really hard on the body  (especially the joints). Once you get injured, you can’t run – so do everything you can to prevent that from happening. Get the right shoes and listen to what your body is telling you.

2. Don’t run 3 days in a row. Don’t run two days in a row. Always take at least one day off running. On one or two of the days off – it is a great opportunity to weight train. Build those muscles so that they can handle the work ahead.

3. If 3 days is too much for your body – follow the schedule, but only do two days of running a week. On the third day – cross train. Ride your bike, take a class, use the elliptical, go swimming. Anything to keep that heart healthy!

4. During weeks 11 – 13 – do the longer runs twice, on the third day do a short version of the challenge. So, for instance -  in week 12-  instead of doing the run/walk eight times – do it just 4 times.

5. During weeks 14 – 17 -  listen to your body. Do the long runs just once and go for two short 20 minute jogs on the other days.

6. If you are already ahead of the game and week one is something you can do with your eyes closed, feel free to start the program at which ever week you feel you are currently training at.

HAVE FUN!