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This program is designed to build endurance and develop strength through hill training. Keep the recovery miles very easy and place the emphasis of your training on the hills and long runs, i.e. make the easy days easier and the hard days harder.

Date

Mon

Tues

Wed

Thurs

Fri

Sat

Sun
Oct 15 3M 4M 3M 4M 3M 5M Rest
Oct 22 3M 4M 3M 4M 3M 6M Rest
Oct 29 4M 5M 4M 5M 4M 6M Rest
Nov 5 4M 5M 4M 5M 4M 7M Rest
Nov 12 5M 6M 5M 5M 5M 8M Rest
Nov 19 5M 6M 5M 6M 5M 10M Rest
Nov 26 5M 7M 5M 6M 5M 8M Rest
Dec 3 5M 7M 5M 7M 5M 12M Rest
Dec 10 5M 8M 5M 7M 5M 10M Rest
Dec 17 5M 8M 5M 8M 5M 13M Rest
Dec 24 5M 6M-H 5M 8M 5M 12M Rest
Dec 31 5M 7M-H 5M 3M/3M 5M 14M Rest
Jan 7 5M 8M-H 5M 9M 5M 5M/5M/3M Rest
Jan 14 5M 8M-H 5M 4M/4M 5M 16M Rest
Jan 21 5M 8M-H 5M 9M 5M 6M/4M/4M Rest
Jan 28 5M 8M-H 5M 5M-5M 5M 18M Rest
Feb 4 5M 8M-H 5M 9M 5M 5M/5M/5M Rest
Feb 11 5M 8M-H 5M 3M/3M 5M 14M Rest
Feb 18 5M 6M-H 4M 8M 4M 7M Rest
Feb 25 5M 4M 3M 2M 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
M = Miles

Hills

Start the hill workouts by doing a few easy hills that don't put a lot of stress on your legs. Gradually add more resistance by increasing length and grade. By the final weeks you should be able to do the entire length of the run over hills. The longer the hills, the better.

Multiple Workouts

There are several days that include multiple workouts in one day. This is designed to simulate running 3 legs over 24-hours. You may also try running at night and at high altitude.

Food and Hydration

While training you should practice re-hydrating and eating as if you were actually running a relay. Choose replacement drinks and foods that are easily managed by your stomach: high in carbohydrates, easily digestible, and easily transportable.

 

Thank you for registering for the 2010 So Cal Ragnar Relay. Stay tuned for future emails as the race map is subject to change.

We are currently in the process of petitioning for permits from the City of Malibu which might impact exchanges 12-18. Any questions should be addressed to the race director, Steven Aderholt.

We are confident that this year's race will be a huge success. Preparing for and permitting a slightly adjusted, more scenic and safe route with flawless logistics and an outstanding finish line is our goal, and we are well on our way! The race route should be finalized AT LEAST 60 days prior to race day.

See you on the course

-Ragnar Staff