Akron Relay Training Plan

Hi all,

Here is a rudimentary training plan to get ready for the relay. We have 16 weeks which is a lot, but the time is NOW to get started. Based on the plan outline below, you shouldn't have to run anymore than 2 times per week to meet the goals. One run at 50% or less of race mileage and one run based on the plan.

Legs:
Troy 7.6 ( 11.4)
Char 6.3 (9.4)
Ken 5.7 (8.6)
Youngin 3.5 ( 5.25)
Violet 3.1 ( 4.7)

Troy and I started last weekend with run/walking 4 miles total: running 2 minutes and walking 2 minutes. This approximates 50% of his total race distance. A good plan is to stick w/ same 2 min run/2 min walk but increase1 mile per week until the race distance is reached. When your distance has been reached, have one run/walk session at 150% of race distance. Example for Troy 11.4 miles. - See above. If you are starting with running less than 2 minutes at a time, you can still mimic the run/walk pattern until you are meeting the distance. Once you reach your desired distance w/ the 2 min routine, start over at 50% of race distance running 4 minutes/ walking 4 until the race distance is reached again. Then recycle at 6 minutes run/ 6 minute walk.

If your section has hills try to mimic that in your training, if flat or on a towpath, mimic that. If it is a hot day, get out there anyway- that's good cardio training and will make you stronger (if it doesn't kill you). :)

(Violet- you are special- don't forget you can walk the whole time, but I do recommend more hill walking for your training. Conservation farm and the hill under the bridge are good inclines.)

This should get you fit enough to handle the distance with ease. On race day you will probably run more due to the race environment. no worries, just do your thing and enjoy the day.