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!