The Walker program is for those starting and those already walking as part of their exercise regimen. There are many levels of Walkers - some can easily complete a 5K (3.1 miles) while others will need to train. Regardless of your fitness level, a little effort will pay big dividends on race day. Here are some tips to make this a fun and rewarding experience:

• Find a local running store and get fitted in a proper pair of running or walking shoes.
• Build your walking distance gradually - don't try to overdo it and become discouraged.
• Learn to manage rest - be patient
• Find Motivation - join friends, coworkers, or a family member to walk/train together. If you are starting an exercise program it is important to stick with it - before long you will discover the many benefits of a healthier lifestyle.
• If you miss a training day don't try to make it up. Continue your training schedule the next day!

A Beginning Runner is one that has decided to change from a Walker, or one that does less than 15 miles per week. This person may also be someone that has decided to take up running from the start, finally getting the motivation to see the benefits of a healthier lifestyle.

• As a beginner, incorporate walks into your runs. This helps recovery during the run and makes it easier to increase mileage.
• Add mileage gradually. An easy way to become discouraged is overdoing it.
• One day a week, usually weekends, do a long, slow run. This run should be done at a much slower pace than shorter runs. Watch your mileage grow!
• If you miss a training day don't try to make it up. Continue your training schedule the next day!

An Intermediate Runner is one that is already running 3 to 5 times per week with a weekly mileage of 15 to 40 miles. The Intermediate Runner is thinking about taking their training and goals to the next level with specific race times they want to achieve, or longer distances they want to tackle.

• Weekday runs have increased mileage to help build a stronger base.
• Tempo runs are included to develop anaerobic threshold, necessary in a good 5K performance.
• Interval training once a week to help improve speed.
• If you miss a training day don't try to make it up. Continue your training schedule the next day!

The Advanced Runner will incorporate speed sessions and longer runs to achieve the goal of a faster 5K. You should be running 20 to 30 miles a week excluding long runs. If you are at this level you may already have a training plan - if you're satisfied continue with it or if you feel like trying something new give this schedule a chance.

• Intervals one day a week
• Tempo runs one day a week
• Long, slow runs, usually on weekends, one day a week.
• If you miss a training day don't try to make it up. Continue your training schedule the next day!