Training plans:

Beginner

Intermediate

Veteran

Training plan explinations and definitions

 --Record your running/training.. here is a link to a free app. Garmin Connect download 

Find a running buddy. Run in groups of 2-3 or more. Experienced runners should be mentoring inexperienced runners. 

**Make sure to hydrate (see Hydration chart), get plenty of rest, and eat well balanced meals. Run in the early mornings and late afternoons until you are acustomed to the heat. Avoid running in the "Danger Zone". (See Heat Index Chart)

Heat Index Chart       Hydration Chart

Warm-ups

Dynamic Warm-up Printable

Video instruction