week one | week two | week three | week four | week five | course

JLabber and amateur runner, Mary Jo Bailey, shares a five-week training schedule, stretching sheet, nutrition tips, S.M.A.R.T. running tips, Top 10 Running Tips and more Running Tips for those who would like to "train" for the event and beyond. Each week a new topic will be added to the basic training schedule. "This is only for fun and not a 'winning' strategy by any means," Mary Jo points out. She asked Dr. Chandler to review her plan; he feels it is a good basic beginner program and would be safe for most people. While he is not "recommending" that anyone do it, he feels it would be safe and covers the bases of a "smart" exercise program, but adds that anyone who hasn't been exercising regularly or has any health conditions or concerns needs to talk with their physician before embarking on any kind of exercise program.

Week One (April 20 - 26, 2009) (top ^)

April 20:
WALK: The actual course

April 22:
WALK: 2 minutes
RUN: 6 minutes
WALK: The remainder of the course

April 25:
WALK: 2 minutes
RUN: 6 minutes
WALK: The remainder of the course

Week Two (April 27 - May 3, 2009) (top ^)

April 27:
WALK 2 minutes
RUN: 6 minutes
WALK: 1 minute
RUN: 6 minutes
WALK: The remainder of the course

April 29:
WALK 2 minutes
RUN: 6 minutes
WALK: 1 minute
RUN: 6 minutes
WALK: The remainder of the course

May 2:
WALK 2 minutes
RUN: 6 minutes
WALK: 1 minute
RUN: 6 minutes
WALK: The remainder of the course

Week Three (May 4 - 10, 2009) (top ^)

May 4:
WALK 1 minute
RUN: 8 minutes
WALK: 1 minute
RUN: 6 minutes
WALK: The remainder of the course
May 6:
WALK 1 minute
RUN: 8 minutes
WALK: 1 minute
RUN: 6 minutes
WALK: The remainder of the course
May 9:
WALK 1 minute
RUN: 8 minutes
WALK: 1 minute
RUN: 6 minutes
WALK: The remainder of the course

Week Four (May 11 - 17, 2009) (top ^)

May 11:
WALK 30 seconds
RUN: 10 minutes
WALK: 30 seconds
RUN: The remainder of the course
May 13: WALK 30 seconds
RUN: 10 minutes
WALK: 30 seconds
RUN: The remainder of the course
May 16:
RUN: the entire course

Week Five (May 18 - 23, 2009) (top ^)

May 18:
WALK 1 minute
RUN: 8 minutes
WALK: 1 minute
RUN: 6 minutes
WALK: The remainder of the course
Wednsday, May 20: Run-A-Round Day!
WALK 2 minutes
RUN: 6 minutes
WALK: 1 minute
RUN: 6 minutes
WALK: The remainder of the course
May 23: Continue Extending Your Training and Ability
WALK: 2 minutes
RUN: 8 minutes
WALK: The remainder of the course

Course Description: (top ^)
One plus mile, flat, roadway, closed course, strollers welcome, no pets. Start at CEBAF Center Flag Poles, South on SURA Road, Right onto Onnes Drive, Right onto Lawrence Road, Right into the parking lot, then to the right and behind and around the Support Service Center Building, Left onto Hofsteader Road, Left onto Lawrence Road, Left onto Onnes Road, Left onto SURA Road. Turn right between the Test Lab and the EEL, then left behind the EEL and on to the finish line.

Disclaimer: As with all programs, techniques, and materials related to health, exercise and fitness, you are strongly urged to consult a physician or other appropriate health-care professional before doing this five-week training plan. Your participation in this program is totally voluntary and must be performed during personal time. Consequently, JSA/Jefferson Lab will not be liable for any claims or injuries sustained as a result of your participation.