Race The Base And Tely Training

This schedule was adapted from the training schedule found on the NLAA site.

Week 1: May 2 - May 8

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
25-30 minutes
"Run 7 - Walk 2"
65-70% Max HR
Rest Cross train
30-40 minutes
Rest Easy Run
25-30 minutes
"Run 7 - Walk 2"
65-70% Max HR
Cross train
30-40 minutes
Easy Run
40-45 minutes
"Run 10 - Walk 1"
60-65% Max HR


Week 2: May 9 - May 15

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
25-30 minutes
"Run 8 - Walk 1"
65-70% Max HR
Rest Cross train
30-40 minutes
Rest Easy Run
25-30 minutes
"Run 8 - Walk 1"
65-70% Max HR
Cross train
30-40 minutes
Easy Run
45-50 minutes
Run 10 - Walk 1
60-65% Max HR


Week 3: May 16 - May 22

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
35-40 minutes
"Run 10 - Walk 1"
65-70% Max HR
Rest Cross train
30-40 minutes
Easy Run
25-30 minutes
Run 10 Walk 1
65-70% Max HR
Easy Run
35-40 minutes
Run 10 - Walk 1
65-70% Max HR
Rest Easy Run
55-60 minutes
"Run 10 - Walk 1"
60-65% Max HR


Week 4: May 23 - May 29

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
25-30 minutes
"Run 15 - Walk 1"
65-70% Max HR
Rest Cross train
30-40 minutes
Easy Run
25-30 minutes
"Run 15 - Walk 1"
65-70% Max HR
Easy Run
35-40 minutes
Run 15
Walk 1
60-70% Max HR
Rest/Cross train Easy Run
60-65 minutes
"Run 10 - Walk 1"
60-65% Max HR


Week 5: May 30 - June 5

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
30-35 minutes
65-70% Max HR
Rest Cross train
40 minutes
Hilly Run
30 minutes
70-75% Max HR
Easy Run
30-35 minutes
60-70% Max HR
Rest/Cross train Easy Run
65-70 minutes
"Run 10 - Walk 1"
60-65% Max HR


Week 6: June 6 - June 12

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
30-35 minutes
65-70% Max HR
Rest Cross train
40 minutes
Hilly Run
30 minutes
70-75% Max HR
Easy Run
25-30 minutes
60-70% Max HR
Rest/Cross train Easy Run
70-75 minutes
"Run 10 - Walk 1"
60-65% Max HR


Week 7: June 13 - June 19

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
30-35 minutes
65-70% Max HR
Rest Cross train
45 minutes
Hilly Run
30 minutes
70-75% Max HR
Easy Run
25-30 minutes
65-70% Max HR
Rest/Cross train
OR
Molson Canadian Light
10k Road Race
Easy Run
75-80 minutes
"Run 10 - Walk 1
60-65% Max HR


Week 8: June 20 - June 26

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
30 minutes
65-70% Max HR
Rest Cross train
45 minutes
Hilly Run
30 minutes
70-75% Max HR
Easy Run
35 minutes
65-70% Max HR
Rest/Cross train
OR
Race The Base
5K or 10K
Easy Run
80-90 minutes
"Run 10 - Walk 1"
60-65% Max HR


Week 9: June 27 - July 3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
30 minutes
65-70% Max HR
Rest Cross train
50 minutes
OR
Rest
Tempo Run
20-30 minutes
@ Tely 10 Race Pace
70-80% Max HR
Easy Run
35 minutes
65-70% Max HR
Rest/Cross train Easy Run
60-70 minutes
"Run 10 - Walk 1"
60-65% Max HR


Week 10: July 4 - July 10

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
30 minutes
65-70% Max HR
Rest Cross train
50 minutes
Tempo Run 20-30 minutes
@ Tely 10 Race Pace
70-80% Max HR
Easy Run
35 minutes
65-70% Max HR
Rest/Cross train Easy Run
70-80 minutes
"Run 10 - Walk 1"
60-65% Max HR
OR
Mews 8K Road Race


Week 11: July 11 - July 17

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
30 minutes
65-70% Max HR
Rest Cross train
60 minutes
Tempo Run 20-30 minutes
@ Tely 10 Race Pace
70-80% Max HR
Easy Run
35 minutes
65-70% Max HR
Rest/Cross train Easy Run
60 - 70 minutes
"Run 10 - Walk 1"
60-65% Max HR


Week 12: July 18 - July 24 Tapering

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Run
25 minutes
65-70% Max HR
Rest Cross train
20 minutes
Easy Run
25 minutes
65-70% Max HR
Easy Run
20 minutes
60-65%
Max HR
Rest Tely 10 Race Day!