Ragnar Relay Home Del Sol Home
Register your team
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
May 12 15MN R/C 15MN R/C 15MN R/C Rest
May 19 15MN R/C 15MN R/C 15MN R/C Rest
May 26 15MN R/C 15MN R/C 15MN 15MN Rest
June 2 15MN R/C 15MN R/C 15MN 20MN Rest
June 9 15MN R/C 15MN R/C 15MN 25MN Rest
June 16 20MN R/C 20MN R/C 15MN 30MN Rest
June 23 20MN R/C 30MN R/C 20MN 40MN Rest
June 30 25MN R/C 25MN R/C 20MN 45MN Rest
July 7 25MN R/C 30MN R/C 25MN 50MN Rest
July 14 30MN R/C 35MN R/C 25MN 55MN Rest
Aug 21 30-H R/C 40MN R/C 30MN 60MN Rest
Aug 28 35-H R/C 45MN R/C 30MN 20/20MN Rest
Aug 4 35-H R/C 50MN R/C 35MN 80MN Rest
Aug 11 40-H R/C 55MN R/C 35MN 25/25MN Rest
Aug 18 40-H R/C 60MN R/C 40MN 100MN Rest
Aug 25 45-H R/C 65MN Rest 45MN 30/30MN Rest
Sept 1 45-H R/C 70MN Rest 30MN 120MN Rest
Sept 8 50-H R/C 60MN Rest 30MN 35/35/35 Rest
Sept 15 60-H R/C 50MN Rest 40MN 20/40 Rest
Sept 22 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 Monday 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.