Chances for Children provides the most individualized training program there is. Your coaches realize that all team members have a goal different from the person running or walking next to them. It’s important for you to realize the same. If you’re new to training, you won’t start out running. If you’re a trained runner, you’re not going to be walking during an easy run. After you get into a routine and begin to improve, we will continue to monitor your progress to ensure you are still in the correct group. Choose the group below that sounds the most like you.

Half Marathon Walker…
I’ve been inactive for a while. Some may refer to me as a “coach potato,” but not for long. I am ready to walk 20 minutes, two to four times a week. Here is what my program looks like:

• Weekly mileage starts at 10 miles and peaks at 25 miles
• Weekly schedule includes: 2 easy walks, 1 walk track session, 1 long walk, 1 stretch or cross-train and 2 days for rest
• Long walk begins at 20 minutes and gradually builds to 10 miles

Half Marathon Walker/Runner…
I’m fairly active, but I have a low to moderate fitness level. I am ready to walk for 20 minutes, two to four times a week, and I want to be introduced to running. Here is what my program looks like:

• Weekly mileage begins at 10 miles and peaks at 26 miles
• Weekly schedule includes: 2 easy walk/runs, 1 walk/run track session, 1 long walk/run, 1 stretch or cross-train and 2 days for rest
• Long walk/run begins at 20 minutes and gradually builds to 10 or 11 miles

Half Marathon Beginner
I’ve been running consistently for 6 months. I have completed one or two 5K’s, but I am a fairly new running and definitely new to distance running. I am ready to challenge myself want to train for my first half marathon. Here is what my program looks like:

• Weekly mileage begins at 10 miles and peaks at 26 miles
• Weekly schedule includes: 2 easy runs, 1 run track session, 1 long run, 1 stretch or cross-train and 2 days for rest
• Long run begins at 20 minutes and gradually builds to 10 or 11 miles

Half Marathon Experienced
I’ve completed a 5K, 10K, or half marathon and I want to run faster or longer. I am ready to run 30 to 45 minutes, three to five days a week. I’m ready to challenge myself by adding speed work and tempo-paced training. Here is what my program looks like:

• Weekly mileage begins at 16 miles and peaks at 32 miles
• Weekly schedule includes: 2 recovery runs, 1 track workout, 1 tempo run, 1 long run, 1 cross-train or rest and 1 day of rest
• Long run begins at 4 miles and gradually builds to 12 or 13 miles

Marathon Beginner
I’ve been running consistently for at least six months and I am comfortable running longer distances. (Preferably) I have completed an occasional 5K, 10K or half marathon and I currently average 15 to 20 miles weekly. (The higher your fitness level, the easier this program will be.) I am ready to commit more than 30 minutes three to four times a week for training. Here is what my program looks like:

• Weekly mileage begins at 18 miles and peaks at 40 miles
• Weekly schedule includes: 2 recovery runs, 1 modified track workout, 1 medium distance run, 1 long run, 1 cross-train (or rest if needed) and 1 rest day.
• Long run begins at 6 miles and gradually builds to 20 miles.

Marathon Experienced
I’ve completed one or more marathons, and I am ready to improve my time. I’m ready to train harder and speed work and lactate threshold runs. I am comfortable running longer distances. I’m currently training three to five days a week, averaging 20 to 25 miles weekly. Here is what my program will look like:

• Weekly mileage begins at 21 miles and peaks at 44 miles
• Weekly schedule includes: 2 recovery runs, 1 track workout, 1 medium tempo run with some lactate threshold , 1 long run, 1 cross-train (or rest if needed) and 1 rest day
• Long runs begin at 8 miles and gradually build to two 20-mile runs

Experienced Marathon Runner with goal of qualifying for Boston
I’ve completed two or more marathons, and I am ready to qualify for Boston. I’m ready to train harder with time goals, speed work and lactate threshold runs. I am comfortable running longer distances. I’m currently training three to five days a week, averaging 20 to 25 miles weekly. Here is what my program will look like:

• Weekly mileage begins at 21 miles and peaks at 54 miles
• Weekly schedule includes: 2 recovery runs, 1 track workout, 1 medium tempo run with some lactate threshold , 1 long run, 1 cross-train (or rest if needed) and 1 rest day
• Long runs begin at 8 miles and gradually build to two 20-22-mile runs