Beginning Runner’s 8-Week Training Program

  • By Mario Fraioli
  • Published Mar. 22, 2012
  • Updated Oct. 22, 2012 at 12:58 PM UTC

Training Terms Defined

Run: Run at a comfortable, conversational pace. For newer runners, short walk breaks of minute in duration are an effective way to catch your breath, give your legs a brief break and prepare for the next round of running.

X-training: Alternative aerobic exercise in the form of cycling, water running, swimming or the elliptical machine. These are scheduled before or after your key workouts for the week and cross training for 30 to 60 minutes on your non-running days is a good way to get in extra volume without beating up your body.

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Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.

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