Brought to you by the Department of Kinesiology and Health at Georgia State University. 
Equipment Needed
Muscle Groups
Basic Workout


A pair of running shoes and clothing appropriate for the weather are all you need. A pair shoes will cost anywhere from $40 to $120. Make sure you buy shoes that are the proper size. Feet have varied shapes (even on the same person). Running shoes also have different shapes. Visit your local running shoe store and assure yourself (by asking questions) that sales personnel have sufficient knowledge of shoe characteristics and your training plans.


Jogging for exercise: This can be part of a regular routine or a type of cross-training if your primary exercise activity is swimming, aerobics, etc.

Moderate Distance: This includes preparing or training for 5K and 10K runs.

Long Distance: This includes more ambitious distances such as half-marathons (13.1 miles) and marathons (26.2 miles).

Cross Country: Running outdoors on varied terrain over varied distances.

Aqua Running: A good low-impact alternative in which you run in a pool while wearing a flotation vest.

Short Distance: Generally varies from 100 meters to 1 mile and requires faster speeds.

 For those seeking social interaction as part of their running activity, local running clubs/organizations offer weekly club runs. Camaraderie among recreational runners is legendary, take advantage of it!

Muscle Groups:

Running involves the lower body (the ankles, knees, and hips). Specifically, running works the hip flexors, the quadriceps, the hamstrings, and the gastrocnemius and soleus muscles.



Road Runners Club of America

Atlanta Track Club

USA Track and Field

Runners World Magazine


Before beginning or continuing a running program, click Workout to identify your target heart rate training range. Scroll down to view more detailed programs to help you complete races from a 5K to a marathon, or just to improve your running performance.

How would you classify your running?

Beginner Program:

(no serious competition - possibly 1 to 2 races per year for fun)

Intermediate Program:

(including occassional competition)

Competitive Program:


Interval Training:

The purposes of interval training are to: There are three types of interval training, all of which require the runner to run at or above race pace for a given time or distance. The first type, fartleks, are sustained bursts of speed during continuous running. The runner increases from a slower pace up to race pace for a predetermined distance ot time. After the time or distance has been reached, the runner slows back to the previous trainng pace. These bouts are repeated at regular intervals through out the run. The second type of interval, repeats, are simply repeat runs at or above race pace for a given distance or time. These intervals vary in distance and speed and may even include hill work. The third type of interval, formal intervals, are run on the track at a given distance with a specific goal time.

The following charts can be used to figure your interval training pace.

Find your racing per mile pace in the left column. Then move to the right to find your interval training pace for the respective distances. 
Mile 100m 200m 400m 600m 800m 1,000m 1,200m
4:00 :15 :30 1:00  1:30 2:00 2:29 2:59
5:00 :18 :37  1:15 1:52 2:30 3:06 3:44
6:00 :22 :45  1:30 2:14 3:00 3:44 4:29
7:00 :26 :52  1:45 2:36 3:30 4:21 5:14
8:00 :30 1:00 2:00 3:00 4:00 4:58 5:59
9:00 :33 1:07 2:15 3:22 4:30 5:36 6:44
10:00 :37 1:15 2:30 3:45 5:00 6:12 7:30
11:00 :41 1:23 2:45  4:07 5:30 6:49 8:15

Physiologic Responses of the Body to 5K Running:

Not only is the 5K a race against time and competitors, it is also a race against the loss of metabolic efficiency. Race pace is usually run faster than the athletes lactate/ ventillatory threshold pace and this causes rapid rises in blood lactate. This rapid rise in blood lactate results in earlier onset of muscular fatigue which is caused by blood acidosis. The most economical strategy, therefore, is to run an evenly paced race, which will allow blood lactate to stay as low as possible until the end of the race when ready to make that final surge. An evenly paced race will give the runner a feeling of freshness in the middle of the race when other runners, that went out faster, are begginning to feel stale and fatigued. This will allow a confident second half and a strong all out finish.

Physiologic Reponses of the Body to 10K Running:

From a physiological standpoint, running at this distance is very similar to 5K running. The accumulation of lactate in the blood, however, is much intense. 10K running is run at a slower pace and hence a lower % of lactate/ ventillatory threshold. This allows runners to insert occassional supra race pace surges as a tactic to break away from the field and increase the likelihood of victory.

Heat and Humidity:

One factor that plays a major role in 10K running is the weather. For example, higher ambient temperatures will cause an increased in blood flow to the skin, to increase cooling. This will detract from the volume of blood sent to skeletal muscle, which will decrease oxygen supply to these working muscles. In high humidity environments, the bodies ability to cool itself is decreased. This is a result of a decreased rate of evaporation which does not allow sweat to evaporate at a high rate. The result is a lowered ability to maintain the usual race pace.

Helpful Hints for 5/ 10K Running:

Go to The Exercise and Physical Fitness Home Page

The Exercise and Physical Fitness Web Page is an ongoing project by graduate students in the Master of Science program in Exercise Science in the Department of Kinesiology and Health at Georgia State University. This project was created by J. Andrew Doyle, PhD, and was last modified on: March 04, 1998.