We recommend, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.
Weeks 1 and 2:
You'll start on the road to a good fall of training with a long run, a tempo run, and some moderately paced runs. Don't worry about pace in these first two weeks; just get out there, have some fun, and get into the habit of regular running. Workouts always begin with a warmup, some gentle stretching of major muscle groups, and light jogging. Repeat for your cool-down. If you have not trained over the summer, those races in September and late August are going to hurt, no way around it. Just be patient, and remember the big stuff comes later in the season.
Monday, August 22, 2016: Warm up; 5 miles easy running; cool down.
Tuesday, August 23, 2016: Tempo Day: 1-mile warmup; 20-min tempo run; 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.
Wednesday, August 24, 2016: Warm up; 5 miles easy running; cool down.