Congratulations on your first long run! 

You did a fantastic job! 

If you are feeling a little bit sore over the next 24 - 48 hours - do not 
worry this is normal; this is often referred to as delayed onset muscle 
soreness. Delayed onset muscle soreness is caused by tiny tears in the 
muscle fibers from muscles contractions during training. The best thing to 
do during this time is allow your body to recover by not over stressing it. 
Although it feels really good to just crash on the couch until you feel 
better it is recommended that you get up move around. This is also why the 
Monday training session is often a walk or a cross-training activity. 

This week's Training... 

This weeks schedule is a nice easy start with two walks and one run. You 
will note that most training days will have a range for the duration of the 
exercise, those that are new to the running please stick to the shorter time 
frame. 

**It is very important not to push yourself too hard no matter what your 
experience level is as overtraining can lead to injury and/or demotivation. 
This program gives us plenty of time to teach our bodies to run so there is 
no need to push it.** 

This week's schedule: 

Monday: 20 - 30 minute walk 
Tuesday: Rest Day 
Wednesday: 20 - 30 minute run 
Thursday: Rest Day 
Friday: 20 - 30 minute walk 
Saturday: Rest Day 

If you have any questions or concerns please contact me by email @ 
This e-mail address is being protected from spambots. You need JavaScript enabled to view it or by phone @ 715-0526 

Thank you, 
Becky Fadden