Join us at the Rose Bowl Aquatics Center, parking lot I, every Saturday morning at 7:00 am for this progressive running program.
(Map and directions)

WEEK	DATE
#	SAT	Mileage	SUN	MON	TUE	WED	THU	FRI
1	4/26/2008	5 miles	Walk 30 min	ALT*	30 min	ALT*	30 min	REST
2	5/3/2008	5 miles	Walk 30 min	ALT	30 min	ALT	30 min	REST
3	5/10/2008	6 miles	Walk 30 min	ALT	30 min	ALT	30 min	REST
4	5/17/2008	6 miles	Walk 40 min	ALT	40 min	ALT	30 min	REST
5	5/24/2008	7 miles	Walk 40 min	ALT	40 min	ALT	30 min	REST
6	5/31/2008	7 miles	Walk 40 min	ALT	40 min	ALT	30 min	REST
7	6/7/2008	8 miles	Walk 50 min	ALT	50 min	ALT	40 min	REST
8	6/14/2008	8 miles	Walk 50 min	ALT	50 min	ALT	40 min	REST
9	6/21/2008	9 miles	Walk 50 min	ALT	50 min	ALT	40 min	REST
10	6/28/2008	9 miles	Walk 40 min	ALT	40 min	ALT	40 min	REST
11	7/5/2008	10 miles	Walk 40 min	ALT	40 min	ALT	40 min	REST
12	7/12/2008	10 miles - 10 miles Challenge Program Completion

Always consult with your health care provider before starting any exercise program.

Notes:
1 - Run at your own pace. The above times are suggested goals and not requirements. The idea is to improve each session.
2 - Always s-t-r-e-t-c-h before and after training session with the group and/or on your own.
3 - If you are not feeling well or in pain while running, stop immediately and let your coach know.
4 - Keep track of your progress. Try to set your own "personal goals".
5 - * Mid-week "ALT" (Alternate or Cross Training) can be weight training, yoga, biking, walking, etc.
6 - Find a partner to run with. A partner can take your mind off the effort and you can give each other encouragement.

This program is intended for those who desire to start a progressive running schedule of 12 weeks that leads to running 10 miles. The training progresses from a 5 miles running routine to the challenging distance of 10 miles, by increasing the distance every two sessions. Upon completion of this 10 Mile Challenge program, the individual would be ready to start a more structured running program in preparation for half-marathon and full marathon runs, if so desired.