So, you’ve never run a race before? If you’re able to run between one and two miles non-stop, then you can be ready to run in Running 4 Answers.

The second annual four-mile race benefiting the Cure Alzheimer's Fund will take place on Saturday, April 2. The run traverses the rolling hills of Roseland and Essex Fells.

As the co-director of Running 4 Answers, so many people come to me saying that they hate running … they’ve tried it and they just hate it. Nine times out of 10 it is because they decided one day that they were going to become runners and headed out the door at full speed. Here's the secret: You need to build up gradually.

To help you prepare for Running 4 Answers or any upcoming spring races, such as the Caldwell College Autism 5K, we've teamed up with Caldwells Patch to present you with a running plan. (Download a PDF of the plan in the media section of this story.)

Running 4 Answers has two options: a four-mile race or a two-mile self-timed fun run … if you find that you are not ready for the full four miles, the fun run is a great option for you this year.

This program requires three days of running per week. I recommend the three days be separated by a day or so in between. If your schedule allows, one or two days of strength training is a great addition to this plan.

Each week follows the same principle:

DAY 1 - Short Interval Day: After warming up, you will jog/run 1.5 minutes followed by 1.5 minutes of brisk walking for the total distance listed.

DAY 2 - Long Interval Day: After warming up, you will jog/run 3.0 minutes followed by 1 minute of brisk walking for the total distance listed.

DAY 3 - Distance Day: After warming up, you will jog/run the entire distance.

Additional Tips

• After each workout, always cool down for 3-5 minutes, followed by gentle stretching.
• Weeks can be repeated. If you do not feel ready to move to the next week's workouts, repeat the current week, then move forward.
• If you are truly starting at “square one” with running, this plan can be tailored to fit your fitness level. If you need to start by jogging 30 seconds and still walking a minute and a half, that’s fine. 
• One key to success is not starting too fast.

Regardless of the distance, setting and completing a goal like a race is a tremendous feeling of accomplishment. Doing it for a cause as important as ours will only add to your feelings of doing something worthwhile.

I am available via email at info@running4answers.com if you have any questions ... I would love to be able to assist you if I can.

Roseland resident Carolyn Mastrangelo, a personal trainer and avid runner, is co-director of Running 4 Answers. For more information, visit the website.