[wilddog27]

I've been looking on the web for a running schedule to get in shape! I can't seem to find one. I don't need to lose any weight just need to work on my running. Need to be able to run 3-5 mile a day . Any one know of a way to build up to that? Or maybe a web site that has a running chart or something

[lovelesspa]

Start slowly 3 x a week, 20-30 minutes, spaced out through the week for recovery time. Make sure you invest in good shoes, and stretch first, Your form is also important, Keep arms at waist level, relax hands, use good posture and learn how to breathe easily.
The first week do a 5 minute warm up walk, that's 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes, Week 2 Briskly walk for 5 minutes, then 90 seconds of jogging, 2 minutes of walking for a total of 20 minutes, Week 3 Brisk warm up walk 5 minutes, 2 reps of jogging 90 seconds, then walk 90 seconds, jog 3 minutes. Work up from 20-30 minutes worth. Go through these kinds of cycles till your body doesn't hurt or your feeling comfortable, 4-6 weeks of alternating. When your comfortable, start running up inclines, hills, but work into everything slowly, don't tax your body in the beginning.