by Steve Sievert

This feature is a continuation of the "Beginners Beat" column in the August 2001 issue of Runner Triathlete News. To get the full scoop on cross training do's and don'ts, pick up a copy of the August issue of Runner Triathlete News.

The key to developing a successful cross-training program is to choose activities that compliment running. While a variety of sports fit this criterion, perhaps the two best options are weight-training and stretching.

These two activities provide strength and flexibility that running doesn't offer. Add in an occasional cycling, in-line skating or swimming workout, and you have the basis for a well- rounded cross-training program that will improve your complete- body fitness level.

A sample weekly workout incorporating three activities into a beginning runner's routine could be comprised of the following:

Monday          Run              25 minutes/3 miles
                Stretch          20-minute full-body routine 
Tuesday         Run              25 minutes/3 miles 
                Weight-training  20-minute upper-body routine 
Wednesday       Run              35 minutes/4 miles 
Thursday        Cycle            30 minutes/8 miles 
                Stretch          20-minute full-body routine 
Friday          Run              25 minutes/3 miles 
                Weight-training  20-minute full-body routine 
Saturday        Rest  
Sunday          Run              30 miles/4 miles 
                Weight-training  20-minute upper-body routine	
                Stretch          20-minute full-body routine