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McHenry County Soccer Referee Association:Training Tips  
 
 
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McHenry County Soccer Referee Association
refbob@sbcglobal.net
815-477-3451
4605 Daniel Drive
Crystal Lake, Illinois
60014
 
  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.
   
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