Getting a Good Start

A. Determine your objective

Be reasonable with time and performance expectations

Make your goals clear. Write them down.

Prepare to sacrifice. Decide ahead of time how much you are willing to give up for your training.

Setting up a Training Regime

A. Priorities for distance runners.

Rest — None of the work you do will be effective unless you get adequate rest to rebuild and recover. Rest is the highest training priority.

Aerobic conditioning — Most of what will be accomplished, as a distance runner will come as a result of your ability to move and use oxygen in your body. 95% of your performance ability comes from this capacity. Long, aerobic runs at an easy effort will best accomplish this.

Strength — These workouts will increase the strength and range of your running muscles. While less important than aerobic runs, they are necessary for overall development.

Speed — This training will teach your body the skill of running fast. The idea is to develop the quickness, motor coordination and efficiency of form needed to use your speed effortlessly. It is the last priority since it depends on strength and aerobic conditioning to be successful.

B. Daily programs

Write them down. It's too easy to stray from your plan if you don't have it written.

Aerobic training.
a. Try to increase the range of long runs by "squeezing" the volume out of the shorter ones. Avoid increasing the long runs and the overall weekly volume at the same time.
b. Blend hard days and easy days to allow recovery time between strong efforts
c. Build volume gradually. Weekly totals should increase about 10 % per month.
d. Aerobic training should comprise about 75 to 85% of your running.

Strength training
a. Start this type training after you have established an aerobic base.
b. Avoid increasing weekly mileage during a strength-training phase.
c. Use a variety of methods to develop strength
- Hill running
- Fast continuous runs (time trials)
- Bounding workouts
- Strength work should be about 15% of your running

Speed training
a. Wait until you have an aerobic base and some strength work before you work seriously on speed.
b. Weekly volume should be reduced when you enter into a speed phase of training.
c. Use a variety of methods
- Intervals on a track
- Fartlek (speed play) runs
- Downhill running (over speed)
- Stairs
d. Speed should represent about 5 to 10% of your running

Cautions for Training

A. Objectives — Always know why you are doing a particular workout and how it should be properly done.

B. Monitor your progress — Don't let the written page force you into running when common sense tells you not to.

C. Excuses — Don't make excuses for missing your training. Make your training the excuse for missing something else.

D. Stick to your plan — As your fitness improves, you will be tempted to race or increase your training. Don't give in to unplanned changes.

Non-Running Considerations

A. Sleep — Watch your sleep as carefully as your workouts. Too little sleep can be as bad as too much training.

B. Diet — The better you eat, the better you train.

C. Water — Beware of dehydration. It can result in fatigue and injuries.

D. Stress — Just like running too much, stress can break you down and wear you out. Develop a strategy to deal with it.

Dealing with Setbacks

A. Injuries — If you are careful to build a reasonable program, injuries are unlikely. If you become injured, however, you must approach it in an organized fashion.

Determine the cause so you can avoid a repeat.

Take adequate rest so your body can make repairs.

Develop habits that will help to protect vulnerable areas in the future.

B. Interruptions — There are numerous sources from disease to divorce that can interrupt your training. Keep your long-term goal in mind and start back at a reasonable place in your overall regime.