. An upstart named Jason Saeger beat Armstrong by more than two minutes in the mid-event 12-mile mountain-bike leg, but Saeger paid for his audacity. Armstrong comfortably beat him on the concluding three-mile cross-country race, running the fastest leg
stronger and easier than ever before. If you're a Runner's World UK magazine subscriber, you can see all seven plans right here. Otherwise, enjoy these two as a preview - and if you want to subscribe, you can save 30% right here.Plan One – Take one step
This extract is from The Runner's World Complete Book of Running by RW USA Editor Amby Burfoot. You can now preview it, free, for two weeks without risk or obligation. All running programmes for beginners are the same: they move you from walking
-and-true RICE prescription: rest, ice, compression, elevation and don't overuse pain medication and anti-inflammatories. You're (almost certainly) not going to die Yes, heart attacks happen, and they make headlines. But these events are extremely rare, averaging
