NEWCOMER  
A Non-Runner looking to join the Running Community.  An excellent way to take that long awaited 1st step at becoming involved in the
Jogging/Running Community.

Experience: Has not run or participated in any races at all.
Prerequisite : Must be able to Walk for 30 minutes 4 times a week.
Newcomer's Short-Term Goal: From 0 to 30 minutes in 10 easy weeks. Participate in a 5k 12 to 15 miles per week after 3 months.


BEGINNER  
Transitional Program from Newcomer (Jogging/Running) to specifically running; to adding structured workouts and striving towards an end
goal.

Experience: Has been running at least 3 months.
Mileage: 12 to 15 miles per week, and moves into a peak of 30+ miles.
Frequency: Runs 4 to 5 days per week.
Races: Has raced a minimum of 1-5k.


NOVICE COMPETITOR  
Runners new to competition, "casual" competitors, and anyone whose race performance level is less than 50%. Runner has raced little or
lacks the time to improve and move into the next level. A good goal for these competitors is to reach the 50% performance level

Experience: Has been running at least six months and just started racing, or has been racing only a few months, or may be an experienced
runner who hasn't trained seriously.
Mileage: 15 to 30 miles per week, and moves into the 40 to 50 range for a marathon.
Frequency: Runs 5 to 6 days per week.
Long runs: 4 to 12 miles every 2 to 3 weeks, and will move into the 15 to 20 mile range for marathon training.
Speed work: 1 day a week or less, after experiencing a few races.
Races: 1 to 10 times per year, usually 10k or less.


BASIC COMPETITOR  
This is the majority of runners in the middle of the pack and back. They run half marathons and shorter races well. They can finish a marathon
with their heads up in a respectable time. These runners do some speed work to improve their times. They may be first-time marathon
runners, and train more than the Novice Competitor to run that race in reasonable time. This performance level is achieved by most runners
willing to train diligently and wisely.

Experience: Has been running at least 2 years and racing at least 1 to 2 years.
Mileage: 25 to 60 miles per week.
Frequency: Runs 5 to 7 days per week.
Long runs: 10 to 20 miles, once every other week.
Speed work: 1 day a week when preparing for races, 2 if experienced.
Races: 5 to 12 a year, usually from 10k to a half marathon; typically, no more than 1 marathon a year.


COMPETITOR to ADVANCED COMPETITOR  
This is the highest level of competition that most runners can achieve, due to limited natural ability, lack of time, or family responsibilities. This
runner is serious about the sport, and races well at the marathon distance and under, usually placing in the top 10 to 25 percent  of the field
and winning awards in local races.

Experience: Has been running at least 4 years, and racing for at least 2 years.
Mileage: 40 to 80 miles per week.
Frequency: Runs 6 to 7 days per week; perhaps a few two-a-days.
Long runs: 10 to 20 miles, once every 2 weeks, or 2 out of every 3 weeks.                                       
Speed work: 1 or 2 days per week while preparing for races.
Races: 10 to 20 times a year at a variety of distances. Runs no more than 2 or 3 marathons per year.


LOCAL CHAMPION COMPETITOR  
This level is achieved by those with the time, talent and energy to reach at least the top local class. This runner often competes at the edge of
national class. This is a serious level of competitive training. The champion usually places in the top 10 to 20 runners overall in local races, or
in the top five in the masters age groups. These runners are very often race winners.

Experience: Has been running at least 5 years, and racing for at least 4 years.
Mileage: 60 to 100 miles per week.
Frequency: Runs 7 days a week, with several two-a-days.
Long runs: 10 to 20 miles, once every 2 weeks, or 2 out of every 3 weeks.                                       
Speed work: 1 or 2 days per week while preparing for races.
Races: 10 to 20 times a year at a variety of distances. Runs no more than 2 or 3 marathons per year.


SEMI-ELITE & ELITE RUNNERS
This level is achieved by those with the time, talent and energy to reach at least the top local class. This runner often competes at the edge of
national class. This is a serious level of competitive training. The champion usually places in the top 10 to 20 runners overall in local races, or
in the top five in the masters age groups. These runners are very often race winners.


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