Mount Washington Road Race – Training Schedule

Week 1) April 1-7 2) April 8-14 3) April 15-21 4) April 22-28 Mon Stretch / Core Stretch / Core Stretch / Core Stretch / Core Stretch / Core Stretch / Core Stretch / Core Stretch / Core Stretch / Core Stretch / Core Stretch / Core Tue 2 mi easy 2 mi moderate 2 mi moderate 2 mi moderate incl. hill repeats 2 mi moderate 1 mi hills 2-3 mi moderate 2 mi moderate 1 mi hills 3 mi moderate incl. hill repeats 2 mi easy 3 mi moderate 2 mi moderate Wed Stretch Stretch Stretch Stretch Thu 2 mi easy 2 mi easy 2 mi easy 3 mi easy Fri Sat Sun Bike/Cardio Bike/Cardio Bike/Cardio Bike/Cardio

Rest/Stretch 3 miles moderate Rest/Stretch 3 miles uphill Rest/Stretch 4 miles moderate Rest/Stretch 4 miles uphill

5) April 29-May 5 6) May 6-12 7) May 13-19 8) May 20-26

Stretch

2 mi easy

Rest/Stretch 3 miles moderate Rest/Stretch 5 miles mountain Rest/Stretch 5 miles moderate incl. 2-3 mi hills Rest/Stretch 6 miles moderate incl. 2-3 mi hills Rest/Stretch 6 miles mountain Rest/Stretch 7-8 miles moderate Race Day Rest/Stretch

Bike/Cardio Bike/Cardio Bike/Cardio Bike/Cardio

Stretch/ 2-3 mi Cardio easy Stretch/ 3 mi easy Cardio Stretch 3 mi easy

9) May 27-June 2 10) June 3-9 11) June 10-16

Stretch Stretch Stretch

2-3 mi easy 3 mi easy 2 mi. easy

Bike/Cardio Bike/Cardio Rest!

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