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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
Apr 7 15MN R/C 15MN R/C 15MN R/C Rest
Apr 14 15MN R/C 15MN R/C 15MN R/C Rest
Apr 21 15MN R/C 15MN R/C 15MN 15MN Rest
Apr 28 15MN R/C 15MN R/C 15MN 20MN Rest
May 5 15MN R/C 15MN R/C 15MN 25MN Rest
May 12 20MN R/C 20MN R/C 15MN 30MN Rest
May 19 20MN R/C 30MN R/C 20MN 40MN Rest
May 26 25MN R/C 25MN R/C 20MN 45MN Rest
June 2 25MN R/C 30MN R/C 25MN 50MN Rest
June 9 30MN R/C 35MN R/C 25MN 55MN Rest
June 16 30-H R/C 40MN R/C 30MN 60MN Rest
June 23 35-H R/C 45MN R/C 30MN 20/20MN Rest
June 30 35-H R/C 50MN R/C 35MN 80MN Rest
July 7 40-H R/C 55MN R/C 35MN 25/25MN Rest
July 14 40-H R/C 60MN R/C 40MN 100MN Rest
July 21 45-H R/C 65MN Rest 45MN 30/30MN Rest
July 28 45-H R/C 70MN Rest 30MN 120MN Rest
Aug 4 50-H R/C 60MN Rest 30MN 35/35/35 Rest
Aug 11 60-H R/C 50MN Rest 40MN 20/40 Rest
Aug 18 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.