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Start training now to hit the road (race) in 12 weeks

12 WEEKS TO A ROAD RACE

If you've always wanted to try running a 5K or 10K road race, but didn't know how to get started, here are Coach Joe Burgasser's suggested 12-week training schedules for each event.

That should be enough time to get in shape for a 5K even if you're not a runner now. Provided, of course, that you don't have any health problems or injuries. Check with your doctor to be sure.

Twelve weeks can get you into 10K shape, too — if you're already fit enough to run a 5K.

Wear shoes made specifically for running and stay hydrated. Try to run in the coolest hours of the day.

And remember: Listen to your body. This project is supposed to be challenging, but it is not supposed to hurt.

5K: 12-week program

Week 1: Walk ½ mile, 5 times.

Week 2: Walk 1 mile, 5 times.

Week 3: Walk 1 1/2 miles, 5 times.

Week 4: Walk 2 miles, 5 times.

Week 5: Easy run ¼ mile, two separate times during each of five 2-mile walks.

Week 6: Same as week 5, but on three of the days, increase to ½ mile run, two separate times.

Week 7: Easy run ½ mile, two separate times during each of five 2-mile walk/runs.

Week 8: Easy run ¾ mile, two separate times during each of five 2-mile walk/runs.

Week 9: Easy run 1 mile each of the 2-mile walk/runs, five days.

Week 10: Easy run 1 1/2 mile each of the 2-mile walk/runs, five days.

Week 11: Easy run 2 miles each of the five days.

Week 12: Easy run 2 miles three of the five days, and 2 1/4 miles the other two days.

Week of race (for a Saturday race): Run 1 mile Sunday, Monday and Tuesday; take Wednesday, Thursday and Friday off.

10K: 12-week program

(Program assumes individual is already running at least 10 miles a week and has completed a 5K event.)

Week 1: Run 2 miles, three days, 2 1/2 miles two days, for 11 miles total.

Week 2: Run 2 miles, three days, 3 miles, two days, for 12 miles total.

Week 3: Run 2 miles, two days, 3 miles, three days, for 13 miles total.

Week 4: Run 3 miles, four days, 2 miles, one day, for 14 miles total.

Week 5: Run 3 1/2 miles, one day, 3 miles, three days, 2 1/2 miles, one day, for 15 miles total.

Week 6: Run 3 1/2 miles, two days, 3 miles, three days, for 16 miles total.

Week 7: Run 4 miles, one day, 3 1/2 miles two days, 3 miles, two days, for 17 miles total.

Week 8: Run 4 miles, one day, 3 1/2 miles, four days, for 18 miles total.

Week 9: Run 4 1/2 miles, one day, 4 miles, one day, 3 1/2 miles, three days, for 19 miles total.

Week 10: Run 4 1/2 miles, one day, 4 miles, one day, 3 1/2 miles, three days, for 19 miles total.

Week 11: Run 5 miles, one day, 4 1/2 miles, one day, 3 1/2 miles, three days, for 20 miles total.

Week 12: Run 5 1/2 miles, one day, 4 miles, one day, 3 1/2 miles, three days, for 20 miles total.

Week of race (for a Saturday race): Run 2 miles Sunday, Monday and Tuesday; take Wednesday, Thursday and Friday off.

UPCOMING RACES

If you follow the 12-week 5K training schedule, you could be ready in time for these races:

Sunday, Nov. 22: Women's Running Magazine Women's Half Marathon & 5K, St. Petersburg. (727) 502-9202, or e-mail race@womenshalfmarathon.com. (Check out the video of the race course here: www.womenshalfmarathon.com/course.html).

Thursday, Nov. 26: Times Turkey Trot 5K & 10K, Clearwater. Look for signup information in the coming weeks in the Times or online at www.tampabay.com.

Friday, Nov. 27: Black Friday 5K, Safety Harbor. Sponsored by Florida Race Place Magazine. www.flraceplace.com.

Saturday, Dec. 19: 21st annual Say No To Drugs Holiday Classic 5K/10K, Clearwater. Dianetics Athletics Association, (727) 434-3409, or e-mail racedir@saynotodrugs.com.

Start training now to hit the road (race) in 12 weeks 08/28/09 [Last modified: Friday, August 28, 2009 5:30am]

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