11/01/2011 11:35 am ET | Updated Jan 01, 2012

Up for a Run?

Many people love running and many are training as we speak for the NYC Marathon on Sunday, Nov. 6. People from all over the world come to New York City to run in the marathon, with hopes of coming in first. I am still impressed that my sister-in-law and cousin have experienced this incredible event. Now I know most of us can't get to the Big Apple for the big race, but you can train like them. Why not do a stay at home runner/walker workout like the marathon runners for one week?

Whether you like to run or walk, this daily plan will give you the idea of what training for a marathon would take. Remember this is just for one week and to do this you should already be a regular exerciser. Make sure you can walk or run for at least 30 minutes without stopping. Always check with your doctor before starting any fitness program and listen to your body. When something hurts... stop! If it doesn't go away, have it checked out.

Your mileage should gradually increase each week during marathon training. However, with this workout you will increase your mileage with each workout. You can choose whether you want to walk or run, however you will get great results if you do both. If you can't make the time build up to it and if you can't run, simply boost up your walking speed where running is requested.

Day 1 - Moderately easy walk 3 min., speed walk 2 min. Repeat for 30 min. total.
Day 2 - Cardio Rest- Strength Train -- 3 sets of 10 pushups, 3 sets of 15 abdominal crunches, 30 second plank hold 3 times.
Day 3 -- Moderately fast walk 4 min., moderate run 1 min. Repeat for 35 min. total.
Day 4 -- Cardio Rest -- repeat strength train -- same routine however do one set of each, increasing the time of plank to one minute and repeat all 3 exercises 3 times.
Day 5 -- Moderately easy walk 3 min., moderate run 2 min. Repeat for 45 min. total.
Day 6 -- Moderately easy walk 2 min., moderate run 3 min, moderately easy walk 1 min. hard run 2 min. Repeat for 40 minutes.

What you eat is key for athletes. Think of yourself as a car and needing the right fuel to make it go. The body is the same way for training and for performance. A super delicious breakfast from the Sunday Set-Up™ Club ( is Greek French Toast. Perfect to fuel a workout and this is why. Carbohydrates provide the fuel runners/long distance walkers need. During marathon training, 65 percent of your total calories should come from carbohydrates, especially complex carbohydrates, like whole grains, fruits and veggies. About 10 percent should be from protein. To figure out how much your body needs this is a simple equation to use. You need 0.5 to .07 grams per pound of your body weight each day. The rest of the daily calories round out to be 25 percent coming from unsaturated fats, like nuts, seeds, oils and avocado. It is imperative to get proper nutrition to keep you strong and allow for adequate recovery. Staying hydrated is also extremely important when you exercise. Before, during and after is the best way to keep your body hydrated with the fluids it needs.

This is an exciting time for runners whether you are dreaming of crossing the finish line in just about a week or beginning to prepare for the long journey of training for marathons that take place all over the world, read the words from a dear friend and neighbor who takes marathon running to another level. Ultra marathoner Shannon Griefer has done what no other runners have and leads many people who would have never dreamed about running a marathon to cross the finish line.

"I have successfully taken friends, neighbors, neighbors' friends, friends' neighbors, cousins, kissing cousins, (heck we're not picky) and even people that I've never met, from high school age to grandparents, through a marathon training program to complete a 26.2 mile marathon. Most of whom that I've taken under my wings and shared with them the tools of running 26 miles, have never ran more than a mile in their lifetime, and even better, the last time that they've ran the mile, was in high school, a couple decades ago for most in the group. I have a 100 percent success finishers rate from all that I've taught to run a marathon and I've taken several from my group to the next level, and that is to complete ultra-marathons, with distances reaching 100 miles! "

To learn more about Shannon and her career of running visit her website.

Greek French Toast

When you need a hearty breakfast this Greek French Toast will hit the spot. Loaded with nutrition, flavor and so filling that it will take you all the way to lunch.

*Chia seeds-Chia seed originated in South America and was a staple in the diets of ancient Mayans and Aztecs. The tiny seeds of the chia plant can be eaten right out of the bag, sprinkled on hot cereal and used in baking, for a nutritional boost comparable only to flaxseed in omega-3 and dietary fiber content. I love Bob's Red Mill brand of chia seeds. Check Trader Joe's, Whole Foods or Sprouts.


2 slices of bread (I used a day old Challah bread, it was delish)
1 egg white
1/2 cup of nonfat milk
1/2 cup nonfat plain Greek yogurt
1/2 tsp. cinnamon
1 Tbs. brown sugar
1 nectarine sliced and diced
1 Tbs. chia seeds (Optional, but if you see them get them. These are great to have to add to everything from muffins, scrambled eggs, oatmeal or shakes.)
1 Tbs. agave syrup


This recipe is great for one or two people; double it if you need to make more servings.

1. In a flat bowl blend egg, milk, cinnamon, sugar and chia seeds together.

2. Heat pan on medium to high heat. Drizzle a touch of canola or coconut oil in the pan. Dip the bread into the egg batter and coat both sides. Place into the pan. Cook until golden brown on each side.

3. Remove from the pan and place one slice down. Spread yogurt over the slice and top with the other piece of toast. Cover with the diced and sliced nectarine. Drizzle just a little agave syrup over the top.

4. Eat immediately. Yum!

Tweet me @kathykaehler and let me know how you progress.