Here is the "novice" training recomendations from the Ragnar Website

Run at your own "comfortable" pace for the given amount of time. "Comfortable" might mean walking periodically in order to complete the workout. That's OK; the important thing is that you stick to the length of time allotted for each workout. If you miss a workout don't worry, just start from where you are on the schedule.

Date	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Feb 4	15MN	R/C	15MN	R/C	15MN	R/C	Rest
Feb 11	15MN	R/C	15MN	R/C	15MN	R/C	Rest
Feb 18	15MN	R/C	15MN	R/C	15MN	15MN	Rest
Feb 25	15MN	R/C	15MN	R/C	15MN	20MN	Rest
Mar 3	15MN	R/C	15MN	R/C	15MN	25MN	Rest
Mar 10	20MN	R/C	20MN	R/C	15MN	30MN	Rest
Mar 17	20MN	R/C	30MN	R/C	20MN	40MN	Rest
Mar 24	25MN	R/C	25MN	R/C	20MN	45MN	Rest
Mar 31	25MN	R/C	30MN	R/C	25MN	50MN	Rest
Apr 7	30MN	R/C	35MN	R/C	25MN	55MN	Rest
Apr 14	30-H	R/C	40MN	R/C	30MN	60MN	Rest
Apr 21	35-H	R/C	45MN	R/C	30MN	20/20MN	Rest
Apr 28	35-H	R/C	50MN	R/C	35MN	80MN	Rest
May 5	40-H	R/C	55MN	R/C	35MN	25/25MN	Rest
May 12	40-H	R/C	60MN	R/C	40MN	100MN	Rest
May 19	45-H	R/C	65MN	Rest	45MN	30/30MN	Rest
May 26	45-H	R/C	70MN	Rest	30MN	120MN	Rest
Jun 2	50-H	R/C	60MN	Rest	30MN	35/35/35	Rest
Jun 9	60-H	R/C	50MN	Rest	40MN	20/40	Rest
Jun 16	30MN	R/C	20MN	Rest	Race	Race	Sleep!

Schedule Key
H = Hills - start and finish hill workouts with 10 min of easy running
/ = Multiple Runs - two to three runs within 24 hours
MN = Minutes
R/C = Rest or Cross-Train Easy - this is your easy recovery day

Remember that this is just recomendations...but we should all train HILLS. (up and down) WORK IT GIRLS!I LOVE YOU ALL!!