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Day 001 - Welcome to your training program!

Rest day        Training via ActiveMail

MAKE TODAY A REST DAY: Welcome to your 3-month basic running foundation program. Actually, it's a 1-month program that repeats 3 times for a total of 3 months. You can use this program either to get in shape to train for a specific event, or to simply achieve and maintain a basic level of running fitness. It's up to you. Don't even worry about it today. For now, your goal is to see whether you can repeat this 1-month training cycle comfortably for the next 3 months. If you're able to complete the program, you'll be ready to train for a specific event such as a marathon. If you're comfortable on this schedule and have no particular event goals, you can stay on this schedule indefinitely to maintain your fitness level. If you can't follow this schedule comfortably, drop back and begin again until it feels comfortable. Lastly, I'd like to point out that this program relies heavily on your heart rate to determine how hard you should be working during a given workout. For this reason, I'd recommend that you consider investing in a heart-rate monitor (HRM). If you haven't used or seen one, they are small, unobtrusive devices you wear around your chest which transmit your heart rate to a watch-like readout you wear on your wrist. I would recommend the POLAR Pacer NV($130). It's got a variety of helpful functions for a very reasonable price.