Tim Kennard River Run Training - Beginner

	A	B	C	D	E	F	G	H	I
1	Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Weekly Mileage
2	1 - Jan. 9-15	Rest	Rest	3	Rest	3	Rest	4	10
3	2 - Jan. 16-22	Rest	Rest	3	Rest	3	Rest	5	11
4	3 - Jan. 23-29	Rest	Rest	3.5	Rest	3.5	Rest	6	13
5	4 - Jan. 30-Feb.5	Rest	Rest	3.5	Rest	3.5	Rest	5	12
6	5 - Feb. 6-12	Rest	Rest	4.5	Rest	3.5	Rest	6	14
7	6 - Feb. 13-19	Rest	Rest	4.5	Rest	3.5	Rest	7	15
8	7 - Feb. 20-26	Rest	Rest	5.5	Rest	3.5	Rest	8	17
9	8 - Feb. 27-March 5	Rest	Rest	5.5	Rest	3.5	Rest	9	18
10	9 - March 6-12	Rest	Rest	3.5	Rest	3.5	Rest	5	12
11	10 - March 13-19	Rest	Rest	2	Rest	2	Rest	10 - RACE DAY!	14
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13	Before starting this plan, runners would ideally be averaging at least 8-10 miles per week.
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15	If you would like to run with the Eastern Shore Running Club, there are group runs Wednesday at 6 p.m. and Friday at 5 a.m. that fit into this plan. (There are also group runs Monday at 5 a.m., Tuesday at 6 p.m. and Thursday at noon.) These all start and finish at the Salisbury Bible Fellowship parking lot. There is also a Thursday 6 p.m. run that starts and ends at Loakal Branch Brewing in Delmar.
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17	All runs should be at an easy conversation pace — a pace at which you can hold a conversation. You may want to experiment with run/walk intervals and see if intervals (and if so, which ones) work best for you.
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19	You can change the days if other days work better with your schedule, but do not run two days in a row so that you have some rest time in between.
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21	You may want to cross- or strength-train. Don't do a hard cross- or strength-training workout the day before or after your Sunday long run.
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23	Have fun!!
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27	Plan by Vanessa Junkin, Road Runners Club of America Level 1 Certified Coach
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