Every runner's first goal should be to run injury free. So the first thing a runner should do is build a running base by running for volume. During the first few days and weeks of running, be sure to pay attention to the messages that your body is trying to give you. You will definitely feel some soreness, fatigue, and tiredness, and it will probably take around a month for your body to adapt to your running schedule.

So how do you go about building volume for your running? Well, first you need to have a volume running goal. How far do you want to eventually get to where you can run in a 15-week period? When you first begin you should start somewhere between 40 and 55 percent of your ultimate goal, and then add about seven to ten percent each week until you reach your goal. But this entire process should only take about four five weeks and really should go no longer than about two months. Once you reach your ultimate goal, you will want to maintain 90 to100 percent of the volume.

Once your base-building is complete, you are about halfway through your fifteen week base period. You still need to maintain and strengthen your base through continued low volume training. For example, if your volume goal is 60 miles per week, then in the second half of your training you will run about 54 to 60 miles per week. Again that is about 90 to 100 percent of your base training goal.

Don't try to increase your mileage in a linear path. Take a few steps forward and take one step backward with your volume. This step backward will help you rest and allow your body to catch up to your will. Rest is an essential step to reaching your ultimate running goals.