Do one speed/hill workout each week starting March 31. Keep a once a week weight training program into March and April, and for the first two weeks of May.

 Use this suggested work to rest ratio. Monday - Off day. Tuesday - Pursuit day and weight training - Wednesday - Interval Running/Hill running day. Thursday - LSD day (Long Slow Distance - 30-45 minutes). Friday - Off day. Saturday - Long run/walk day 45-60 minutes. Sunday - Race day or make-up day.

 Commit to running as many NLAA Road Races as you can. It is a great way to test your fitness and develop pace judgment, as well as get a feel for the road racing mentality and feel at ease with what you are trying to do. Get family support with you on all your events.

 Do flexibility training daily. Get a program from your coach or trainer. Put quality, not quantity, into your program into order to see improvements. Be consistent with your Long Run days(6-8 miles for experienced runners, 4-5 miles for new runners). Use the walk/run concept but be sure to get 45-60 minutes consistently.

 · Do not train too fast too early - watch for injuries.