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All your friends are doing itjust check out the brag shots on their Facebook, Twitter or Instagram accounts. Want in? Whether its a 5K, 10K or half-marathon, we have a plan to get you through the finish line strong. We promise that youll soon be boasting about your medals, too.
By Jenna Autuori-Dedic

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move/action plan

In six weeks you can . . . Run a 5K!

Why try it Running can kick-start a healthier lifestyle
or help you bust through a workout plateau. Putting a 5K race on your calendar is the perfect motivational tool. In little more than a month youll see significant changes in your fitness level, says Newton Running Ambassador Jeff Devlin, the founder of Devlin Coaching in Downingtown, Pennsylvania, who created this 5K plan.

What to expect The plan, which will transform you

from a walker into a runner in just six weeks, includes three days of running, two days of cross-training or walking, and two days of rest.

week

monday
Rest

tuesday
Walk 5 min, jog/walk 10 min (alternate 20-sec jog with 40-sec walk), walk 5 min Walk 8 min, jog/walk 12 min (alternate 60-sec jog with 30-sec walk), walk 5 min Walk 5 min, jog/ walk 15 min (alternate 4:30-min jog with 30-sec walk), walk 5 min Walk 5 min, jog/ walk 25 min (alternate 11-min jog with 90-sec walk), walk 5 min Walk/jog/run 35 min: Walk 5 min, easy jog/ run 15 min, walk 3 min, easy jog/ run 10 min, walk 2 min Walk/jog/run 30 min: Walk 5 min, jog/run 20 min (alternate 4-min jog with 1-min walk), walk 5 min

wednesday
Cross-train

thursday
Walk 5 min, jog/walk 10 min (alternate 30-sec jog with 30-sec walk), walk 5 min Walk 5 min, jog/walk 15 min (alternate 75-sec jog with 15-sec walk), walk 5 min Walk 5 min, jog/walk 20 min (alternate 9-min jog with 60-sec walk), walk 5 min Walk 5 min, jog/run 20 min, walk 3 min, jog/run 12 min, walk 5 min Walk/jog/run 30 min: Walk 8 min, easy jog/run 20 min, walk 2 min Walk/jog/run 25 min: Walk 8 min, easy jog/run 15 min, walk 2 min

friday
Rest

saturday
Walk or cross-train

sunday
Walk 5 min, jog/walk 20 min (alternate 40-sec jog with 20-sec walk), walk 5 min Walk 6 min, jog/walk 24 min (alternate 2:30-min jog with 30-sec walk), walk 5 min Walk/jog/run 45 min: Walk 5 min, easy jog/ run 20 min, walk 5 min, easy jog/run 10 min, walk 5 min Walk/jog/run 50 min: Walk 10 min, easy jog/run 35 min, walk 5 min Walk/jog/run 55 min: Walk 5 min, easy jog/ run 30 min, walk 3 min, easy jog/run 15 min, walk 2 min Warm up 10 min (alternate 1-min walk with 1:30-min jog) Race day!

Rest

Cross-train

Rest

Walk or cross-train

Rest

Cross-train

Rest

Walk or cross-train

Rest

Cross-train

Rest

Walk or cross-train

Rest

Cross-train

Rest

Walk or cross-train

Rest

Cross-train

Rest

Walk or cross-train

Injury-Proof Your Miles

Train ouch-free with these core and lower-body strength moves. Do them at least twice a week.

One-Leg Bosu Jump

Targets quads, butt Standing on right leg, jump onto Bosu (or use a pillow), landing on left leg. Jump off Bosu, landing on right leg; keep knee soft. Do 12 reps; switch sides and repeat. Do 3 sets of 12 reps per side.

Side Plank With Leg Lifts

Targets obliques, hips, thighs Lie on left side, legs stacked, left elbow under shoulder. Lift hips and knees off floor; raise right leg about 1 foot, toes forward. Lower leg and repeat. Do 3 sets of 12 reps per side.

Plank Donkey Kicks

Targets abs, butt, hamstrings Loop resistance band around bottom of right foot, holding ends in hands. Get in full plank. Bring right knee toward chest; then extend right foot behind you. Do 3 sets of 12 reps per side.

Moves designed by D. S. Blaise Williams, Ph.D.

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In eight weeks you can . . . Run a 10K!

Why try it The 10K can transform you into a true distance runner who has the confidence to take on even greater challenges, says Brooks-sponsored athlete Melody Fairchild, a running coach in Boulder, Colorado. week monday
Rest

What to expect This eight-week plan is designed

for runners who regularly log about 15 miles a week at least 30 minutes at a time. Adding longer runs, hills and intervals boosts endurance, strength and speed.

tuesday
Ten 1-min pick-ups with 1-min recovery after each Five 2-min pick-ups and two 1-min pick-ups with 1-min recovery after each Three to four 3-min pick-ups with 2-min recovery after each

wednesday
Cross-train

thursday
Treadmill incline pick-ups: eight 15-sec sprints with 1-min recovery after each Treadmill incline pickups: six 20-sec sprints with 1-min recovery after each Treadmill incline pick-ups: five 30-sec sprints with 1:15-min recovery after each Treadmill incline pick-ups: six 30-sec sprints with 1:30-min recovery after each Treadmill incline pick-ups: four 45-sec sprints with 1:30-min recovery after each Treadmill incline pick-ups: ten 20-sec sprints with 1:30-min recovery after each Treadmill incline pick-ups: eight 30-sec sprints with 1:30-min recovery after each Treadmill incline pick-ups: six 15-sec sprints with 1-min recovery after each

friday
Cross-train

saturday
Rest, or easy run 25 min

sunday
Long run 35 to 40 min

1 2 3 4 5 6 7 8

Rest

Cross-train

Cross-train

Rest, or easy run 25 min

Long run 40 min

Rest

Cross-train

Cross-train

Rest, or easy run 30 min

Long run 50 min

Rest

Three 4-min pick-ups with 2-min recovery after each

Cross-train

Cross-train

Rest, or easy run 35 min

Long run 50 to 55 min

Rest

Twelve 1-min pick-ups with 1-min recovery after each

Cross-train

Cross-train

Rest, or easy run 35 min

Long run 55 to 60 min

Rest

Six 2-min pick-ups with 2-min recovery after each Three 2-min pick-ups with 2-min recovery after each and six 1-min pick-ups with 1-min recovery after each Eight 1-min pick-ups with 1:30-min recovery after each

Cross-train

Cross-train

Rest, or easy run 35 min

Long run 60 to 70 min

Rest

Cross-train

Cross-train

Rest, or easy run 35 min

Long run 40 min

Rest

Cross-train

Cross-train

Easy prerace jog 15 min

Race day!

Cross-train Do an easy-tomoderate cardio workout of your choice for 15 minutes, followed by a strength-training routine.

Easy run Go at an RPE* of 5 to 6. Incline Set your treadmill to a 2.5 percent incline and sprint

at an RPE of 8 to 9, followed by a given recovery time (easy jog or walk), or run hills outdoors. Long run Go at a slightly easier

pace at an RPE of 5 to 6. Pick-up Start at an RPE of 8 and end with an RPE of 10, followed by a given recovery time.

*RPE (rate of perceived exertion) is measured on a scale of 1 to 10, where 1 is easy walking and 10 is an all-out sprint.

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In 12 weeks you can . . . Run a Half-Marathon!

Why try it Women voted the half-marathon their
favorite of all race distances, according to a 2013 survey by Running USA. The appeal? A half is more manageable than a full marathon, so its less intimidating, says John Honerkamp, a coach for New York Road Runners. (But it still has the word marathon!)

What to expect Youll hit the pavement four days

a week, but this plan, designed for runners who already log about 10 to 15 miles a week, alternates between harder and easier weekly workouts so your body can adjust to the increasing mileage. Focus on your effort rather than your time, Honerkamp says.

week

monday
Cross-train

tuesday
Tempo run 3 miles Tempo run 3 miles Fartlek/ intervals 4 miles Fartlek/ intervals 4 miles Tempo run 5 miles Fartlek/ intervals 6 miles Fartlek/ intervals 6 miles Tempo run 6 miles Fartlek/ intervals 6 miles Fartlek/ intervals 6 miles Tempo run 6 miles Tempo run 4 miles

wednesday
Rest

thursday
AYF 3 miles AYF 4 miles Hills 4 miles AYF 4 miles Hills 3 miles AYF 4 miles Hills 5 miles AYF 5 miles Hills 5 miles Hills 6 miles AYF 5 miles Easy run 4 miles

friday
Rest

saturday
Easy run 3 miles Easy run 3 miles Easy run 4 miles Easy run 4 miles Easy run 3 miles Easy run 5 miles Easy run 5 miles Easy run 4 miles Easy run 3 miles Easy run 4 miles Easy run 4 miles Easy run 3 miles

sunday
Long run 4 miles Long run 5 miles Long run 6 miles Long run 7 miles Long run 8 miles Long run 9 miles Long run 8 miles Long run 10 miles Long run 8 miles Long run 11 miles Long run 7 miles Race day!

1 2 3 4 5 6 7 8 9 10 11 12

Cross-train

Rest

Rest

Cross-train

Rest

Rest

Cross-train

Rest

Rest

Cross-train

Rest

Rest

Cross-train

Rest

Rest

Cross-train

Rest

Rest

Cross-train

Rest

Rest

Cross-train

Rest

Rest

Cross-train

Rest

Rest

Cross-train

Rest

Rest

Cross-train

Rest

Rest

As you feel (AYF) For these runs, leave your watch behind and run for the fun of it, not because youre training. Go as fastor as slowas you like. Cross-train Do a light cardio workout of your choice for 15 minutes, followed by a strength-training routine.

Easy run Go at an RPE* of 5 to 6. Fartlek/Intervals Alternate between faster running and recovery walk/jogs. For a fartlek, use a variety of distances (for example, a half mile at a hard pace and a quarter mile at an easy one). For intervals, use a

specific time (for example, 2-minute sprints at an RPE of 8 with 2 minutes of recovery at an RPE of 3). Use a mix of these speeds throughout the plan. Hills Find a moderate-to-steep hill to run or set your treadmill to an incline of 2 percent or higher and do six to eight

one-minute pick-ups followed by an easy jog. Long run This is an easy run for a longer distance at an RPE of 5 to 6 (where speech is conversational). Tempo run Do this slightly slower than your 10K race pace or at an RPE of about 7 to 8.

CREDITS TO GO HERE

*RPE (rate of perceived exertion) is measured on a scale of 1 to 10, where 1 is easy walking and 10 is an all-out sprint.

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move/action plan

Amazing Races
These gotta-try events are worth the trip.
l The MORE/FITNESS Womens Half-Marathon celebrates its 10th anniversary as the countrys biggest female-only half. (April 14, morefitness half.com)

Suit Yourself
Obsessing about what to wear? Elevate your performance with these fashionable, functional pieces.

Love your heart-rate monitor but hate the cumbersome chest strap? Just snap your device into the All Sport Bra With Heart Rate Monitor by Lululemon Athletica and youre good to go. ($64, lululemon.com)

The Zooma Womens Race Series includes a mix of 5Ks, 10Ks and half-marathons in five resort locations throughout the country. (Dates vary, zoomarun.com)
l

Take a prerace outdoor yoga class or enjoy a free postrace music festival at Lululemon Athleticas SeaWheeze HalfMarathon in Vancouver, British Columbia. (August 10, seawheeze.com)
l l The nighttime Rock n Roll Las Vegas Marathon & travels along the famous Strip and features live bands at every mile. (November 17, strip atnight.com) l At each kilometer of the Color Run 5K, volunteers shoot off a blast of colored powder. Your race T-shirt will never look the same again. (Dates vary, thecolorrun.com)

The Lucy Pack N Dash Tank has pockets galore for stashing all your goodies, plus precut slits for pinning on your bib. ($55, lucy.com)

Lightweight Brooks DLite Racer 2 Shorts feature easy-to-reach elastic holders for your energy gels. And the neon pink fabric means nobody can miss you as you run by! ($50, brooks running.com)

Get a jump start on your race recovery with the 110% Juggler Knickers. The compression tights feature strategically placed pockets that let you slip in an ice pack to alleviate muscle soreness once youve crossed the finish line. ($150, 110play harder.com)

One million watts of light and sound transform the Electric Run 5K into an outdoor dance party. (Dates vary, electricrun .com)
l

How to run better

Training for your firstor second, third, or 20th!race is all about sticking with a program. But a little insider advice can make the miles you run that much easier.
Ive bEEN trying to cut down on my carbs. Can I still do this while training? Carbohydrates arent diet demons. In fact, theyre a runners best friend, says FITNESS advisory board member Leslie Bonci, R.D., a coauthor of Run Your Butt Off. When youre running a race or training, your body needs to tap into stored carbs for energy. But ODing on some starches can easily pack on the pounds. To help, Fill about a third of your plate with grains and split the rest among protein, fruits and vegetables, Bonci says. And get more out of every bite by choosing healthier carbs like sweet potatoes, quinoa, brown rice or lentils, which pack more fiber, vitamins and minerals. How do I know if Im ready to do a longer race? Youll know youre ready to move up when you achieve your goal time with your current race, says Newton Running Ambassador Jeff Devlin. For instance, if you hit your goal of beating one hour in your last 10K, chances are you can handle a greater challenge. A good rule of thumb to follow: Target a race distance no longer than about double your current weekly long run. Should I worry about my form if Im new to the sport? Consider it an opportunity to get off on the right footliterally. As a beginner, you can address form from the start and commit to running that way, Devlin notes. But its never too late to fix your technique. Your stride should be quick, light and quiet. If your steps are heavy and noisy, youre most likely overstriding and striking with too much impact on your heels. Shorten your stride and lean forward slightly; the ideal impact should be at the mid- to forefoot, where your shoe meets the ground. Are my treadmill runs going to prepare me for the outdoors? You may need to make a few tweaks to compensate for some of the work the machine is doing for you. Begin by setting the incline to 1 percent to make up for the lack of external factors like wind resistance and varying terrain, says New York Road Runners coach John Honerkamp. Whenever possible, try to train outdoors.

Samantha Shelton

Bling It On!

PAGE 76, BOTTOM, AND THIS PAGE, STILLS: PETER ARDITO

Engravable necklaces ($70 to $94) give you a fancy reminder of your finish time. Readers doing the MORE/FITNESS Womens Half-Marathon get a 20 percent discount (Offer good through April 30, 2013; use the discount code FITNESSHALF at ericasaradesigns.com.)