Ragnar Relay Home Northwest Passage 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
Mar 10 15MN R/C 15MN R/C 15MN R/C Rest
Mar 17 15MN R/C 15MN R/C 15MN R/C Rest
Mar 24 15MN R/C 15MN R/C 15MN 15MN Rest
Mar 31 15MN R/C 15MN R/C 15MN 20MN Rest
Apr 7 15MN R/C 15MN R/C 15MN 25MN Rest
Apr 14 20MN R/C 20MN R/C 15MN 30MN Rest
Apr 21 20MN R/C 30MN R/C 20MN 40MN Rest
Apr 28 25MN R/C 25MN R/C 20MN 45MN Rest
May 5 25MN R/C 30MN R/C 25MN 50MN Rest
May 12 30MN R/C 35MN R/C 25MN 55MN Rest
May 19 30-H R/C 40MN R/C 30MN 60MN Rest
May 26 35-H R/C 45MN R/C 30MN 20/20MN Rest
Jun 2 35-H R/C 50MN R/C 35MN 80MN Rest
Jun 9 40-H R/C 55MN R/C 35MN 25/25MN Rest
Jun 16 40-H R/C 60MN R/C 40MN 100MN Rest
Jun 23 45-H R/C 65MN Rest 45MN 30/30MN Rest
Jul 30 45-H R/C 70MN Rest 30MN 120MN Rest
Jul 7 50-H R/C 60MN Rest 30MN 35/35/35 Rest
Jul 14 60-H R/C 50MN Rest 40MN 20/40 Rest
Jul 21 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.