Annapolis' recommendation:
Times listed are he FASTEST each distance should be run to condition the lower extremities.
1st wk: 1 mi. at 8.5 - 9.5 min pace; 5 days a wk
2nd wk: 2 mi. at 8 - 9 min pace; 5 days a wk
3rd wk: swim or bike for 30 min daily*
4th wk: run 3 mi. at 8 min pace; 5 days a wk
5th wk: run 3 mi. at 7.5 min pace; 5 days a wk
6th wk: swim or bike for 45 min daily*
7th wk: run 3 mi. at 7 min pace; 5 days a wk
8th wk: run 3 mi at 6.5 min pace; 5 days a week
*During the 3rd and 6th week, no weight-bearing stress is placed on the lower extremeties. Stronger new bone cells are constantly replacing weaker old cells with increased stresses. If you develop foot or leg pain duing this running program, reduce the distance or change to an alternate day running plan. Persisstent pain in either the foot or leg should be evaluated by a physician. Never attempt to run through pain; pain is the first signal of overstress.
Crunches, push-ups and pull-ups should be performed daily.
