Cooper, aerobics pioneer3. Be a minuteman"The biggest mistake that new runners make is that they tend to think in mile increments – one mile, two miles, three miles. Beginners need to think in minutes, not miles."—Budd Coates, coach4. Go for good shoes

is as vital as any other factor in keeping them returning every week, and hence keeping their training on track. TIME TRIAL TRAINING SCHEDULE (Beginner/20-30 mpw/40-50mpw)   Mon Tues Wed Thurs Fri Sat Sun Total WK 1

, swimming, and weight lifting are great most of the year, as part of low-key training months when your main goals are general fitness and injury prevention, but the heavy training month before a big race needs to be a month of living a little dangerously