Training Schedules
We believe that all types of runners can run a relay. With a little training you will be set. We have put together a training schedule for runners out of have fun and one for runners out to win!
Training for a relay can sometimes be daunting and confusing, but it doesn′t need to be to have a successful race.
If you are an experienced runner (one who runs 20-30 miles a week), you can just keep to your schedule, but ramp it up as the race draws near.
If you are new to the whole training to run you will want to start slow and work up. Don′t go out and run 5 miles your first day. You will end up hurting yourself. Don′t worry about running doubles (running twice a day). You want to build a good running base first. We have put together a training program that will incorporate a few days with multiple runs closer to race day, and never more than once a week. Also find a training program and stick to it. There are several online running sites that offer free running programs. The legs on this race run between 14-22 miles. You could choose a ½ marathon training schedule. Also work on being consistent. We all tend to start our races too fast and paying for it later. This isn′t a typical race where you can go all out and have a week to recover. If you go all out your first leg, you might not have anything left to give for your next two legs. Learning to run consistently will be much to your benefit in a relay race. Don′t be discouraged. Aches and pains are sure to come in your training, but just keep your eye on the outcome. Running a crazy race and finishing up as a team is a blast and all your hard work will surely payoff.
Before you start any training program be sure to have a doctor′s exam and their OK to start.
Training for Fun - Novice
This is for those of you who are fit to run, but don′t run or run very little. The M = minutes in your training schedule. If you have to run a minute and then walk a minute, that is just fine. Run at a comfortable, consistent pace. If you miss a day, no problem, just jump back in on the current day.
| Date | Mon | Tues (Track) | Wed | Thurs | Fri | Sat | Sun |
| March 1 | 20 M | 20 M | x-train 20 | 20 M | Rest | 25 M | Rest |
| March 8 | 20 M | 25 M | x-train 20 | 20 M | Rest | 30 M | Rest |
| March 15 | 30 M | 30 M | x-train 30 | 30 M | Rest | 40 M | Rest |
| March 22 | 35 M | 35 M | x-train 30 | 30 M | Rest | 45 M | Rest |
| March 29 | 35 M | 45 M | x-train 40 | 45 M | Rest | 60 M | Rest |
| April 5 | 40 M | 45 M | x-train 50 | 45 M | Rest | 80 M | Rest |
| April 12 | 40 M/H | 45 M | x-train 50 | 60 M | Rest | 30/30 M | Rest |
| April 19 | 50 M/H | 45 M | x-train 60 | 60 M | Rest | 100 M | Rest |
| April 26 | 50 M/H | 60 M | x-train 60 | 45 M | Rest | 120 M | Rest |
| May 3 | 55 M/H | 60 M | x-train 45 | 70 M | Rest | 35/35/35 M | Rest |
| May 10 | 60 M/H | 60 M | x-train 45 | 60 M | Rest | 20/40 M | Rest |
| May 17 | 30 M | 30 M | 20 M | Rest | Race | Race | Sleep |
M = minutes
x-train = cross-training (bike, swim, etc.) for X minutes
Rest = no running today
H = hills – go run hills, be sure to start and end your run with a 10 minute warm up and cool down
00/00/00 = days with multiple runs
Tuesday Track day = do your Tuesday workout on a track, doing some speed workouts (start with 100m reps and work your way up to 800s over the next few months). Be sure to warm up and cool down for 10 minutes each.
Training to Win - Intermediate
This is for experienced runners who run (15-20 miles a week, and races occasionally). This training program should help build endurance and strength. Really relax and recover on your easy days and push it on the harder days.
| Date | Mon | Tues (Track) | Wed | Thurs | Fri | Sat | Sun |
| March 1 | 3 M | 30 MN | x-train 30 | 4 M | 2 M | 5 M | Rest |
| March 8 | 4 M | 40 MN | x-train 30 | 5 M | 4 M | 6 M | Rest |
| March 15 | 4 M | 50 MN | x-train 40 | 5 M | 4 M | 8 M | Rest |
| March 22 | 5 M | 45 MN | x-train 40 | 6 M | 5 M | 10 M | Rest |
| March 29 | 5 M/H | 60 MN | x-train 45 | 7 M | 5 M | 12 M | Rest |
| April 5 | 5 M/H | 60 MN | x-train 45 | 7 M | 5 M | 16 M | Rest |
| April 12 | 5 M/H | 60 MN | x-train 45 | 8 M | 5 M | 5/5/3 M | Rest |
| April 19 | 5 M/H | 60 MN | x-train 50 | 8 M | 5 M | 18 M | Rest |
| April 26 | 5 M/H | 60 MN | x-train 50 | 9 M | 5 M | 6/4/4 M | Rest |
| May 3 | 5 M/H | 60 MN | x-train 40 | 9 M | 5 M | 14 M | Rest |
| May 10 | 5 M/H | 50 MN | x-train 30 | 8 M | 4 M | 7 M | Rest |
| May 17 | 5 M | 3 M | 2 M | Rest | Race | Race | Sleep |
M = MILES
x-train = cross-training (bike, swim, etc.) for X minutes
Rest = no running today
H = hills – go run hills, be sure to start and end your run with a 10 minute warm up and cool down
00/00/00 = days with multiple runs
Tuesday Track day = do your Tuesday workout on a track, doing some speed workouts (start with 100m reps and work your way up to 800s over the next few months). This should be a hard workout. Be sure to warm up and cool down for 10 minutes each.
MN = minutes