WEEK ONE

SCHEDULE YOUR WORKOUTS
Mark your calendar for your five daily workouts per week over the next month. Make it a morning ritual so that none of the day's events prevents you from accomplishing your goal.

GET OUTFITTED
Make sure you have the appropriate gear. To find the right shoes, visit your local running shop and have your arches and gait analyzed. Road-racing shoes should be flexible, lightweight, and fitted to your feet—all musts for staying pain- and injury-free. I have a pair of Saucony "Hurricanes" that I love. They support my arches and are light and flexible enough to help me move with ease. And while any old T-shirt or warm-ups could do, clothing made of moisture-wicking or water-repellent materials will keep you motivated to run rain or shine. I also recommend wearing a watch to keep track of your running time outdoors.

DAY 1: Do 15 minutes of circuit training (see below) plus 30 minutes of running. Head outside or hop on a treadmill, starting at no less than 5 rpm.

DAY 2: Do 15 minutes of circuit training plus 30 minutes of Fartlek running, which is a Swedish practice of free-flow running at different speeds. Start off with a steady run for five minutes. Run minute six at a race pace, then revert back to your comfortable pace for five minutes. Maintain this rotation for 30 minutes.

DAY 3: Do 15 minutes of circuit training plus a 30-minute run with short bursts of speed work. Start off at an easy pace for the first 20 minutes. Starting at minute 21, go into an all-out sprint for 100 yards or 15 seconds. You can also pick two points, such as light post to light post, to sprint in between. Return to your easy pace for another minute and repeat this speed work until you've been running for 30 minutes.

DAY 4: Do five minutes of circuit training and 30 minutes of cross-training cardio. Variety is the key to keeping your muscles and your mind engaged and to building strength and stamina. You pick your cardio: rowing machine, upper-body ergometer, VersaClimber, elliptical, stair climbing with weights, boxing, jumping rope, swimming, tennis, basketball, soccer, spinning, or cycling.

DAY 5: Do 15 minutes of circuit training plus 30 minutes of Fartlek running, which is a Swedish practice of free-flow running at different speeds. Start off with a steady run for five minutes. Run minute six at a race pace, then revert back to your comfortable pace for five minutes. Maintain this rotation for 30 minutes.

DAY 6: Do 10 minutes of circuit training plus 30 minutes of running with short bursts of speed work. Start off at an easy pace for the first 20 minutes. Starting at minute 21, go into an all-out sprint for 100 yards or 15 seconds. You can also pick two points, such as light post to light post, to sprint in between. Return to your easy pace for another minute and repeat this speed work until you've been running for 30 minutes.

DAY 7: This is not a day to binge eat or crash on the couch! Give your body time to rest and recover but keep those muscles flexing. I recommend yoga, stretching, and building as much light movement as you can into your day off.

CIRCUIT TRAINING
Warm up every day with circuit training. Choose from the following and be sure to mix it up each day:

1. 15 squat thrusts
2. 30 sec. mountain climbers
3. 30 sec. shadow boxing
4. 15 walking lunges
5. 15 one-legged squats
6. 15 jumping lunges
7. 15-20 Spider-man push-ups
8. 15-20 double crunches
9. 30 sec. wall sit

BONUS TIPS FOR YOUR FIRST WEEK

MASTER YOUR MECHANICS
Breathe through your mouth and establish a comfortable breathing pattern—it shouldn't feel like work. If you start to feel short of breath, slow down and reset your rhythm.

COOL DOWN
Follow your run with a stretching routine to boost recovery and flexibility.

FUEL UP
Just because you're running doesn't mean you can eat anything you want or as much as you want. How you fuel your body is as important as how you work out. Fuel up five times a day with lean proteins, whole fruits, and vegetables to feed your muscles, keep your blood flowing, and energize your body.

BREAK THROUGH
Endurance is equal parts physical and psychological. Build in workouts that push you beyond your preconceived limits. Channel your inner Rocky and run the stairs or do your circuit for twice as long one day.

CELEBRATE SMALL VICTORIES
Keep a training log, track your progress, and celebrate your small victories each week, whether it be an improved pace or healthier eating.

To see more videos on circuit training, click here.

WEEK TWO

SCHEDULE YOUR WORKOUTS
Mark your calendar for seven workouts this week. Make it a morning ritual so that none of the day's events prevents you from accomplishing your goal.—David Kirsch

CIRCUIT TRAINING
Warm up every day with circuit training. Choose from the following and be sure to mix it up each day:

1. 15 Squat Thrusts
2. 30 sec. Mountain Climbers
3. 30 sec. Shadow Boxing
4. 15 Walking Lunges
5. 15 One-Legged Squats
6. 15 Jumping Lunges
7. 15-20 Spiderman Pushups
8. 15-20 Double Crunches
9. 30 sec. Wall Sit

DAY 1: Do 10 minutes of circuit training and a 30-minute run on a treadmill or outside. Get ready to kick it up a notch this week. (Treadmillers: Increase your speed by 5% and adjust the incline to 2%.) Start out with an easy run for 5 minutes. Run minute 6 and 7 at race pace, then revert back to your comfortable pace for 5 minutes. Keep up this rotation for 30 minutes.