Click here for additional training plans for more experienced runners and walkers.

Training Tips:
EZ: a pace where your breathing rate increases but you can still hold a conversation with someone. Your breathing is deep and regular, and you have started sweating after about 10 minutes of activity.

If you have not been physically active lately, start with lower time limits.

Training with a friend will make it more fun … and more likely that you will stick with the plan!

Be sure to drink plenty of water – especially if the weather is hot and/or humid.

If you miss a day and the next day is a rest day, go ahead and rest if you are feeling tired. If you feel very refreshed and energetic, go ahead and do the run/walk you missed.

Since participation in Recreational Sports is voluntary, you assume responsibility for your own safety and health. If you are planning to participate in vigorous activities, you should have a physical examination prior to participation. Medical insurance, which would cover expenses incurred by an injury, is strongly recommended.