Cape to Cabot Training Program
For 1:40 - 2:00 Finishing Times
| Week of | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
| Aug 25 | 12km @ 5:15-5:30 pace/km | Off | 5km @ 5:00 pace/km | 5 Hills, 3km warm up & 3km cool down | 6km @ 5:00-5:15 pace/km | Off | 6km Easy |
| Sep 1 | 14km @ 5:15-5:30 pace/km | Off | 5km Fartlek, 4:45-5:30 pace/km | 6 Hills, 3km warm up & 3km cool down | 7km @ 5:00-5:15 pace/km | Off | 6km Easy |
| Sep 8 | 16km @ 5:15-5:30 pace/km | Off | 5km Fartlek, 4:45-5:30 pace/km | 7 Hills, 3km warm up & 3km cool down | 8km @ 5:00-5:15 pace/km | Off | 6km Easy |
| Sep 15 | 12km @ 5:15-5:30 pace/km | Off | 6km Fartlek, 4:45-5:30 pace/km | 8 Hills, 3km warm up & 3km cool down | 8km @ 5:00-5:15 pace/km | Off | 6km Easy |
| Sep 22 | 18km @ 5:15-5:30 pace/km | Off | 6km Fartlek, 4:45-5:30 pace/km | 9 Hills, 3km warm up & 3km cool down | 8km @ 5:00-5:15 pace/km | Off | 6km Easy |
| Sep 29 | 20km @ 5:15-5:30 pace/km | Off | 6km Fartlek, 4:45-5:30 pace/km | 10 Hills, 3km warm up & 3km cool down | 8km @ 5:00-5:15 pace/km | Off | 6km Easy |
| Oct 6 | 18km @ 5:15-5:30 pace/km | Off | 6km Fartlek, 4:45-5:30 pace/km | 5km Easy | 8km @ 5:00-5:15 pace/km | Off | 6km Easy |
| Oct 13 | 5km @ 5:00 pace/km | Off | 8km @ 5:00 pace/km | 5km Easy | Off | Off | Off |
| Oct 20 | RACE DAY |