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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

Apr 5

3M4M3M4M3M5MRest
Apr 133M4M3M4M3M6MRest
Apr 194M5M4M5M4M6MRest
Apr 264M5M4M5M4M7MRest
May 35M6M5M5M5M8MRest
May 105M6M5M6M5M10MRest
May 175M7M5M6M5M8MRest
May 245M7M5M7M5M12MRest
May 315M8M5M7M5M10MRest
June 75M8M5M8M5M13MRest
June 145M6M-H5M8M5M12MRest
June 215M7M-H5M3M/3M5M14MRest
June 285M8M-H5M9M5M5M/5M/3MRest

July 5

5M8M-H5M4M/4M5M16MRest
July 125M8M-H5M9M5M6M/4M/4MRest
July 195M8M-H5M5M-5M5M18MRest
July 265M8M-H5M9M5M5M/5M/5MRest
Aug 25M8M-H5M3M/3M5M14MRest

Aug 9

5M6M-H4M8M4M7MRest
Aug 165M4M3M2MRaceRaceSleep!


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