WEEK 1

WEEK 2
WEEK 3

Monday

Tuesday
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Wednesday

Thursday
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Friday

Saturday
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Sunday
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THE FIRST STEPS

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.

WEEK 4
WEEK 5
= rest/cross train

REGISTER FOR YOUR RACE AT FINDYOURRAGNAR.COM

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WEEK 6
WEEK 7
WEEK 8

FOOD & 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.

WEEK 9
WEEK 10
= hill training

BY NOW, YOU SHOULD HAVE AT LEAST HALF YOUR TEAM CHOSEN

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WEEK 11
WEEK 12
WEEK 13

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 nal weeks you should be able to do the entire length of the run over hills. The longer the hills, the better.
(TICKETS, HOTEL, VANS)

WEEK 14
WEEK 15

BOOK TRAVEL ARRANGEMENTS

MAKE SURE YOUR TEAM ROSTER IS COMPLETE AND SUBMITTED

WEEK 16
WEEK 17
WEEK 18 REST/ REST/ REST/ REST/ REST/ REST REST/ REST/ REST/ REST/ REST REST REST REST

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.

WEEK 19
WEEK 20

RACE!

MAKE SURE YOU HAVE YOUR VOLUNTEERS READY

SLEEP!