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nless running comes natural to you a 'la Forest Gump, the first part of a running program is to build the endurance base. This can be done by centering your program around three principles: consistency, incremental improvement, and rest. Add enough time to the equation and just about anyone can become a distance runner.
If it's been a long time since you've done a running program or if you've never done one at all, it's going to feel unnatrual and uncomfortable at first. Unfortunately, you just have to go through this stage as there is no way around it. As you become consistent, running will start to feel not only tollerable, but envigorating.
Monday - 22.5 minute run
After an improvement week, 27.5 minutes becomes your new set time for your running program. Continue to run three times a week but it's ok to run less than 27.5 minutes for one of your runs. The increased pace on the shorter run will prepare your body for the speed workouts that will come later.
Think of running as a maintenance activity like brushing your teeth. It's something you should do for the rest of your life. With that philosophy in mind, you'll realize that time is on your side so there is no need to push yourself until you break down.
Also, the slower you build your base, the more likely you will be to learn to enjoy running. If running is always a painful endevor, you most likely will not stick with it. But, by taking your time, maybe only doing one improvement week a month, you will have a better chance at being consistent.
After you've reached your desired endurance level and want to maintain your stamina while working on speed, adjust your schedule to look like something from last week's article.
This is a sound program for anyone who wants to start a running program but doesn't know how. Be sure not to neglect any of the three principles and you'll not only be able to run amazing distances, but you'll enjoy doing it.