Beginner
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 okay, 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.
Week Mon Tues Weds Thurs Fri Sat Sun
1 15MN R/C 15MN R/C 15MN R/C Rest
2 15MN R/C 15MN R/C 15MN R/C Rest
3 15MN R/C 15MN R/C 15MN 15MN Rest
4 15MN R/C 15MN R/C 15MN 20MN Rest
5 15MN R/C 15MN R/C 15MN 25MN Rest
6 20MN R/C 20MN R/C 15MN 30MN Rest
7 20MN R/C 30MN R/C 20MN 40MN Rest
8 25MN R/C 25MN R/C 20MN 45MN Rest
9 25MN R/C 30MN R/C 25MN 50MN Rest
10 25MN R/C 25MN R/C 20MN 45MN Rest
11 30-H R/C 40MN R/C 30MN 60MN Rest
12 35-H R/C 45MN R/C 30MN 20/20MN Rest
13 35-H R/C 50MN R/C 35MN 80MN Rest
14 40-H R/C 55MN R/C 35MN 25/25MN Rest
15 40-H R/C 60MN R/C 40MN 100MN Rest
16 45-H R/C 65MN R/C 45MN 30/30MN Rest
17 45-H R/C 70MN R/C 30MN 120MN Rest
18 50-H R/C 60MN R/C 30MN 35/35/35MN Rest
19 60-H R/C 50MN R/C 40MN 20/40MN Rest
20 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 or three runs within 24 hours.
MN = Minutes.
R/C = Rest or Cross-Train Easy – this is your easy recovery day.
Hills – Start the hill workouts by doing a few easy hills that don’t put a lot of stress on your legs. Gradually add more resistance by increasing length and grade. By the final weeks you should be able to do the entire length of the run over hills. The longer the hills, the better.
Multiple Workouts – There are several days that include mutiple 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. Foods that are high in carbohydrates,easily digestible, and easily transportable.