Start-Up Program

The program below is adapted from a training preparation plan created at and used by the United States Naval Academy.  The goal is to build the lower leg strength gradually to reduce incidence of foot and lower leg injuries “in-season.”  While your cardiovascular system may adjust to your physical training rather quickly, leading you to feel that you can handle more, your bones do not adjust as quickly to a rapid increase in weight-bearing training.

While the outline below addresses the issue of building lower body strength at a healthy and effective pace, you must complement this plan with core and upper body strength training as well.  At a minimum, you should be doing crunches and push-ups regularly.  If possible, you should do a full core strength and upper body strength training routine three times per week.

The basic rhythm of the plan below is:  two weeks running, one week cross-training.  The mileage and pace are increased very gradually.  The paces give are guidelines and are the fastest each distance should be run.  If you feel pain, rest!  Consult a physician for any persistent pain.  NEVER run through the pain!