McHenry County Soccer Referee Association: Training Tips

10 Week Fitness Program
   The following running schedule was created by Budd Coates, Health Promotions Manager at Rodale Press, who instructs a corporate beginning running program. Coates has taken nonrunners and, in 10 weeks helped them reach their goal of running the 3.5-mile Chemical Bank Corporate Challenge.

Before you start with this schedule, get your legs ready with eight days of walking: walk 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1.

Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.

Week 1   
Run 2 minutes,   walk 4 minutes.
(Repeat 5 times)

Week 2   
Run 3 minutes,   walk 3 minutes.   
(Repeat five times)

Week 3   
Run 5 minutes, walk 2 1/2 minutes.
(Repeat four times)

Week 4   
Run 7 minutes, walk 2 minutes.   
(Repeat three times)

Week 5   
Run 8 minutes,   walk 2 minutes.   
(Repeat three times)

Week 6   
Run 9 minutes, walk 2 minutes.   
(Repeat twice) then run 8 minutes

Week 7   
Run 9 minutes, walk 1 minute.   
(Repeat three times)

Week 8   
Run 13 minutes, walk 2 minutes.   
(Repeat twice)

Week 9   
Run 14 minutes, walk 1 minute.   
(Repeat twice)

Week 10   
Run 30 minutes.

Note: After completing week 9, if you feel tired repeat this week of training before moving on to week 10.