fit 4 sound 2 narrows
Training Schedule for 5 km and 12km race
You may train effectively by increasing your mileage or the amount of time you train. Below are two charts to guide you in increasing your training over the eight weeks prior tothe Sound to Narrows Race. If you do not have the a measured course, measuring time may be more accurate.
How To Read The Chart
1.Find how many times per week you walk/jog/run.
2.Look under the appropriate week number.
3.Walk/jog/run those miles listed or minutes listed.
Walkers! You do not need to increase your "long"walk after the sixth week.
Mileage Chart
If you jog, run, or walk: 3 Times Per Week 4 Times Per Week 5 Times Per Week
Week One: 1-1-1 1-1-1-1 1-1-1-1-1
Week Two: 2-2-2 2-2-2-2 2-2-2-2-2
Week Three: 3-3-3 3-3-3-3 3-3-3-3-3
Week Four: 4-3-3 4-3-4-3 4-3-4-3-3
Week Five: 5-3-4 5-4-4-3 5-3-4-3-4
Week Six: 6-4-4 6-4-4-4 6-4-3-4-4
Week Seven: 7-4-4 7-4-4-4 7-4-4-4-4
Week Eight: 7-4-4 7-4-4-4 7-4-4-4-4
Time Chart
If you jog, run, or walk: 3 Times Per Week 4 Times Per Week 5 Times Per Week
Week One: 15-15-15 15-15-15-15 15-15-15-15-15
Week Two: 20-20-20 20-20-20-20 20-20-20-20-20
Week Three: 30-30-30 30-30-30-30 30-30-30-30-30
Week Four: 40-30-30 40-30-40-30 40-30-40-30-30
Week Five: 50-30-40 50-40-40-30 50-30-40-30-40
Week Six: 60-40-40 60-40-40-40 60-40-30-40-40
Week Seven: 70-40-40 70-40-40-40 70-40-40-40-40
Week Eight: 70-40-40 70-40-40-40 70-40-40-40-40