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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 715MNR/C15MNR/C15MNR/CRest
Mar 1415MNR/C15MNR/C15MNR/CRest
Mar 2115MNR/C15MNR/C15MN15MNRest
Mar 2815MNR/C15MNR/C15MN20MNRest
Apr 415MNR/C15MNR/C15MN25MNRest
Apr 1120MNR/C20MNR/C15MN30MNRest
Apr 1820MNR/C30MNR/C20MN40MNRest
Apr 2525MNR/C25MNR/C20MN45MNRest
May 225MNR/C30MNR/C25MN50MNRest
May 930MNR/C35MNR/C25MN55MNRest
May 1630-HR/C40MNR/C30MN60MNRest
May 2335-HR/C45MNR/C30MN20/20MNRest
May 3035-HR/C50MNR/C35MN80MNRest
Jun 640-HR/C55MNR/C35MN25/25MNRest
Jun 1340-HR/C60MNR/C40MN100MNRest
Jun 2045-HR/C65MNRest45MN30/30MNRest
Jun 2745-HR/C70MNRest30MN120MNRest
Jul 450-HR/C60MNRest30MN35/35/35Rest
Jul 1160-HR/C50MNRest40MN20/40Rest
Jul 1830MNR/C20MNRestRaceRaceSleep!


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.

 

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