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Know the route. Be the route. Manage your team

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
Oct 15 15MN R/C 15MN R/C 15MN R/C Rest
Oct 22 15MN R/C 15MN R/C 15MN R/C Rest
Oct 29 15MN R/C 15MN R/C 15MN 15MN Rest
Nov 5 15MN R/C 15MN R/C 15MN 20MN Rest
Nov 12 15MN R/C 15MN R/C 15MN 25MN Rest
Nov 19 20MN R/C 20MN R/C 15MN 30MN Rest
Nov 26 20MN R/C 30MN R/C 20MN 40MN Rest
Dec 3 25MN R/C 25MN R/C 20MN 45MN Rest
Dec 10 25MN R/C 30MN R/C 25MN 50MN Rest
Dec 17 30MN R/C 35MN R/C 25MN 55MN Rest
Dec 24 30-H R/C 40MN R/C 30MN 60MN Rest
Dec 31 35-H R/C 45MN R/C 30MN 20/20MN Rest
Jan 7 35-H R/C 50MN R/C 35MN 80MN Rest
Jan 14 40-H R/C 55MN R/C 35MN 25/25MN Rest
Jan 21 40-H R/C 60MN R/C 40MN 100MN Rest
Jan 28 45-H R/C 65MN Rest 45MN 30/30MN Rest
Feb 4 45-H R/C 70MN Rest 30MN 120MN Rest
Feb 11 50-H R/C 60MN Rest 30MN 35/35/35 Rest
Feb 18 60-H R/C 50MN Rest 40MN 20/40 Rest
Feb 25 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

Hills

When you start adding hills to your Tuesday workouts, be conservative. Start with just a couple of short hills (200 meters) and add another hill every week or choose hills that are longer in length (800 meters).

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