"The Creation of Man," by Michelangelo, 1511-1512

Welcome to the Runner's Rotation. I designed this rotation for me. I'm working toward a goal of a hard-body, strong-heart fitness level to join the U.S. Marine Corps. This rotation is my personal exercise plan, but I figured - what they hey - I'll share it with anyone else who wants to use it. Before starting this rotation, you should do a couple of things:

1.) Read ALL of the information I have printed here so that you have a full understanding of how the rotation works, how you should modify it to fit your current fitness level, and what results you should be striving for on this rotation.

2.) Take a good, hard, and HONEST look at your current fitness level. Take a good, hard look at the work this rotation will require from you. Combine those two and determine whether or not you feel that you're ready for this challenge. DO NOT HURT YOURSELF!!!!!

3.) Get your doctor's permission to take this on. I cannot and will not be responsible for any injuries sustained by individuals who choose to work this rotation with me. I am not a trained fitness professional and I am not a doctor. I cannot and will not vouch for the physical safety or the soundness of this rotation. Yes, I'm saying this to cover my own ass. I don't want to get sued, and I don't want anyone to get hurt. I'm not advising anyone to do this...but if you want to - hey, the more, the merrier, right?

"The Vitruvian Man," by Leonardo DaVinci, 1492

Ok...here's how this rotation will work. For each week on the rotation (there are 13 weeks), there is a "theme." This theme will dictate which type of exercise is emphasized for that week and what intensity level that week will be working on. For example, there are two "Run Weeks" on the rotation. These weeks contain a running workout for every day of that week. The "Weights Weeks" contain an all-weights workout on almost every day of that week. View the rotation calendar for more theme details.

In each day's grid, you will see one or more icons that represent a workout that you should do on that day. If there are two icons in a day's grid, then you will need to do one of EACH type of workout represented. If you are not at a fitness level that will allow you to complete two workouts in one day...then modify by doing the workout that sticks closest to the theme for that week. On your stronger days, go ahead and try for that 2nd workout type.

If you are ill...DO NOT work out that day. Skip it and move on to the next day on the calendar when you are feeling better. If you miss more than 2 consecutive days, simply finish out the rest of the week you are on and then begin that same week over. If you miss more than one consecutive week - due to illness or some other factor - then begin the rotation over from the beginning.

Running is a sport that depends on the weather. If the weather prevents you from running on a designated running day...then you may substitute a cardio workout for that day. Try to make up that running day by swapping out a cardio later in the week. If that isn't possible, then just chalk it up to the weather and move forward as usual in the rotation.

The last several weeks of the rotation are excruciatingly difficult and are NOT for the faint of heart. Push yourself. Work HARD. But...don't hurt yourself. Modify those last weeks to your own strength and endurance level. Know and accept your limitations, people. The rotation is designed to get progressively harder. The end is damn near impossible. This is a goal, remember? Don't freak on yourself if you can't complete some of the days - especially in the final week. Give it your best effort + 10%...but don't give more than 100%. Got it?

"The Sistine Madonna," (Detail of genii) by Raphael, 1513-1514

This rotation works you 6 days per week with one extra rest day on the Wednesday of every 3rd week. Use common sense and add a rest day whenever you are fatigued. Don't go crazy with the "Get a Rest Day Free" cards...but do what you've gotta do (and don't punish yourself for needing the extra rest). Sundays are for resting. DO NOT work out on Sundays unless you took an unscheduled rest day earlier in the week. If that's the case, then do the workout day that you missed on that Sunday.

I will be "weighing in" once per week on Saturdays. You may weigh in, take your measurements, or do whatever it is that you do to chart your progress as often or as sporatically as you choose. Do what's best for you in this department. The scale icon appears on the rotation calendar each Saturday as a reminder. However...if you don't wanna - you don't gotta. Ok?

Ok...that was the rules. On to the icon list!

"Dweller In The Innermost," by George Frederic Watts, 1885-86

"Don't Wish For It...WORK For It."