When routing your training run, try to use side streets that have sidewalks and are away from busy streets with fast-moving vehicles or other dangerous situations. A safe half-mile course can be used repeatedly within a training day to achieve any of the target distances outlined in this program. You may also find the RunGo app helpful for planning your route.

Proper warm-up routines and stretching exercises are key to staying healthy when preparing for a run. In five to ten minutes, you can prepare your body for miles of running. Follow this simple routine every time your foot hits the pavement. Complete each exercise, in 15-yard intervals, twice.

Safety should be top-of mind with running outdoors. By following the rules of the road, you can enjoy a safe run. In the interest of promoting an enjoyable running experience for everyone, we always encourage good runners’ etiquette.