Two-Week Trainer: Week 1

The following training schedule works because it shows how to gradually change the amount of time spent running and walking over a two-week period. After that initial two weeks, you can continue to modify the walking/running times so that at four weeks, you can spend most of your time running. You'll need some things to get started:

• A journal: Get a small notebook where you can record the exercises each family member does every day and the amount of time spent doing it (remember, even walking up and down stairs or mowing the lawn counts).
• New shoes: "Don't try to run a race in the same old tennis shoes you've been wearing all year. Your feet will be hurting," says Bell. Get everyone the best shoes you can afford. For a century, running or walking shoes are good; a pair of cross-trainers will work for cycling. If you're going backpacking for the first time, each family member will need new hiking boots -- athletic shoes are no good on a trail. They'll also need at least a month to break those shoes in, so wear the boots for a few hours every day for a month before your trip. Your feet will thank you.

Week 1 Goal: Exercise every other day, work up to 20-30 minutes per day, with 5-10 minutes of warm-up and cooldown activities such as stretching and walking.

Warm-up: 5-10 minutes of stretching, light calisthenics Exercise: At least 10 minutes, walking only (young kids can ride bikes) Cooldown: 5-10 minutes, alternating stretching and walking

Warm-up: 5-10 minutes, do stretching, light calisthenics Exercise: Alternate walking and running for 20 minutes. Example: Walk for 10 minutes, run for 1 minute, walk for 3 minutes, run for 1 minute, walk for 3 minutes, run for 2 minutes. (Note: Young kids can ride bikes during the running phase, then push them during the walking phase.) Cooldown: 5-10 minutes

Warm-up: 5-10 minutes stretching Exercise: Alternate walking and running for 20 minutes, increasing the intervals spent running. Example: Walk for 5 minutes, run for 2 minutes, walk for 3 minutes, run for 2 minutes, walk for 3 minutes, run for 3 minutes, walk for 2 minutes. Cooldown: 5-10 minutes