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H H H H H

COUNTDOWN TO
Tuesday Wednesday Thursday Friday Saturday Sunday Monday H H H
■ March 13 ■ March 14 ■ March 15 ■ March 16 ■ March 17 ■ March 18 ■ March 19 Key dates
Week 1

Walk 2 minutes. Cross train Run 2 minutes. Cross train Run 2 minutes. Do a family activity REST TODAY
Run 2 minutes. (play tag, ride your Walk 2 minutes. (play tag, ride your Walk 2 minute. together such as
Repeat 1-2 cycles. bike, dance or swim Repeat 1-2 cycles. bike, dance or swim Repeat 3-4 cycles. take a hike together. Online
Cool down and with family). Cool down and with family). Cool down and registration, $20
stretch. stretch. stretch. per runner K-12
and reunion run
■ March 20 ■ March 21 ■ March 22 ■ March 23 ■ March 24 ■ March 25 ■ March 26 participants and
Week 2

$15 per runner


Run 2 minutes. Cross train Run 2 minutes. Cross train Run 2 minutes. Do a family activity REST pre-K and special
Walk 2 minutes. (play tag, ride your walk 2 minutes. (play tag, ride your Walk 2 minute. together such as toss
Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. a frisbee in the park. needs. Go to
Cool down and with family). Cool down and with family). Cool down and skeducation
stretch. stretch. stretch. foundation.org
■ March 27 ■ March 28 ■ March 29 ■ March 30 ■ March 31 ■ April 1 ■ April 2 MARCH 19
Week 3

Print registration
Run 2 minutes. Cross train Run 4 minutes. Cross train Run 4 minutes. Do a family activity REST forms available in
Walk 2 minutes. (play tag, ride your Walk 2 minutes. (play tag, ride your Walk 2 minutes. together such as
Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. strap on your helmets English and
Cool down and with family). Cool down and with family). Cool down and and ride bikes. Spanish at
stretch. stretch. stretch. Salem-Keizer
Education
■ April 3 ■ April 4 ■ April 5 ■ April 6 ■ April 7 ■ April 8 ■ April 9 Foundation,
Week 4

Run 4 minutes. Find a small hill near Run 5 minutes. Cross train Run 5 minutes. Do a family activity REST 223 Commercial
Walk 2 minutes. home or at a local park Walk 30 seconds. (play tag, ride your Walk 30 seconds. together such as St. NE, Salem.
Repeat 3-4 cycles. and run the hill com- Repeat 2 cycles. bike, dance or swim Repeat 2 cycles. take your dog or your
Cool down and fortably 2 times. You Cool down and with family). Cool down and neighbor's dog for APRIL 20
stretch. don’t have to run fast. stretch. stretch. a walk. Last day of early
bird registration.
■ April 10 ■ April 11 ■ April 12 ■ April 13 ■ April 14 ■ April 15 ■ April 16 After April 20, the
Week 5

Run 6 minutes. Cross train Run 10 minutes. Cross train Run 10 minutes. Do a family activity REST fee increases by
Walk 1 minute. (play tag, ride your Walk 1 minute. (play tag, ride your Walk 1 minute. together such as take $10.
Repeat 3 times. Cool bike, dance or swim Repeat once more. bike, dance or swim Repeat once more. a hike together.
down. with family). Cool down and with family). Cool down and APRIL 27
stretch. stretch. Last day to register.

■ April 17 ■ April 18 ■ April 19 ■ April 20 ■ April 21 ■ April 22 ■ April 23 MAY 3-4


Week 6

Packet and T-shirt


Run 10 minutes. Find a small hill near Run 13 minutes. Cross train Run 15 minutes. Do a family activity REST
Walk 1 minute. your home or at a Walk 1 minute. (play tag, ride your Walk 1 minute. together such as pickup 8 a.m. to
Repeat once more. local park and run the Repeat once more. bike, dance or swim Repeat once more. go on a bike ride 6:30 p.m.,
Cool down and hill drill 2 or 3 times. Cool down and with family). Cool down and together. Salem-Keizer
stretch. stretch. stretch. Education
Foundation, 223
■ April 24 ■ April 25 ■ April 26 ■ April 27 ■ April 28 ■ April 29 ■ April 30 Commercial St. NE.
Week 7

Run 13 minutes. Find a small hill near Run 10 minutes. Cross train Run 8 minutes. Do a family activity REST Packets not picked
Walk 1 minute. your home or at a Walk 1 minute. (play tag, ride your Walk 1 minute. together such as up by 6:30 p.m.
Repeat once more. local park and run the Repeat once more. bike, dance or swim Repeat once more. go on a bike ride on May 4 will be
Cool down and hill drill 2 or 3 times. Cool down and with family). Cool down and together. forfeited.
stretch. stretch. stretch.
MAY 5
■ May 1 ■ May 2 ■ May 3 ■ May 4 ■ May 5 Awesome 3000!
HHH
Week 8

Run 6 minutes.
Walk 1 minute.
Find a small hill near
your home or at a
Run 5 minutes, Walk
1 minutes, Repeat
Relax ... have fun,
drink water and go to
MAY 6
Repeat once more. local park and run the once more, Cool bed early.
Awesome Run results will
Cool down and hill drill 2 or 3 times. down and stretch. 3000 Day appear in the
stretch. Have fun and run! Statesman Journal.

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