10 WEEK SCHEDULE
This is an ten week training schedule designed to get you ready to complete the 9.3 mile GATE River Run. You don’t have to be a hard core runner to take part in this mega event, just someone in decent physical condition.
|
Week
|
Monday
|
Tuesday
|
Wed.
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
|
1
|
2 miles
|
0
|
2 miles
|
3 miles
|
0
|
3 miles
|
3 miles
|
|
2
|
2 miles
|
3 miles
|
0
|
3 miles
|
0
|
3 miles
|
4 miles
|
|
3
|
3 miles
|
0
|
3 miles
|
3 miles
|
0
|
3 miles
|
4 miles
|
|
4
|
3 miles
|
0
|
3 miles
|
3 miles
|
0
|
3 miles
|
5 miles
|
|
5
|
3 miles
|
0
|
3 miles
|
4 miles
|
0
|
3 miles
|
5 miles
|
|
6
|
3 miles
|
0
|
3 miles
|
4 miles
|
0
|
3 miles
|
6 miles
|
|
7
|
3 miles
|
0
|
3 miles
|
4 miles
|
0
|
4 miles
|
6 miles
|
|
8
|
3 miles
|
0
|
3 miles
|
4 miles
|
0
|
4 miles
|
7 miles
|
|
9
|
3 miles
|
0
|
3 miles
|
4 miles
|
0
|
4 miles
|
6 miles
|
|
10
|
3 miles
|
0
|
3 miles
|
2 miles
|
0
|
Race Day
|
0
|
Don’t worry about not running the 9.3 mile distance prior to the race. The crowd and the excitement will carry you through. Just don’t start out too fast!