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Get with the schedule
July 27, 2001

by Steve Sievert

This feature is a continuation of the "Beginners Beat" column in the August 2001 issue of Runner Triathlete News. To get the full scoop on cross training do's and don'ts, pick up a copy of the August issue of Runner Triathlete News.

The key to developing a successful cross-training program is to choose activities that compliment running. While a variety of sports fit this criterion, perhaps the two best options are weight-training and stretching.

These two activities provide strength and flexibility that running doesn't offer. Add in an occasional cycling, in-line skating or swimming workout, and you have the basis for a well- rounded cross-training program that will improve your complete- body fitness level.

A sample weekly workout incorporating three activities into a beginning runner's routine could be comprised of the following:

Monday          Run              25 minutes/3 miles
                Stretch          20-minute full-body routine 

Tuesday Run 25 minutes/3 miles Weight-training 20-minute upper-body routine

Wednesday Run 35 minutes/4 miles

Thursday Cycle 30 minutes/8 miles Stretch 20-minute full-body routine

Friday Run 25 minutes/3 miles Weight-training 20-minute full-body routine

Saturday Rest

Sunday Run 30 miles/4 miles Weight-training 20-minute upper-body routine Stretch 20-minute full-body routine


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