So you were talked into joining your first 24-hour relay with a bunch of running friends.  “Come on, it’ll be fun”, they say!  If your idea of fun is sitting in a van with a bunch of stinky runners, running your second leg in the dark and your last leg totally sleep deprived, then you’re gonna have a blast!  Here is an easy 10 week beginner relay training program that will make sure you get through those “fun” 24-hours injury free!

10 Week Beginner Relay Training

Sun Mon Tue Wed Thu Fri Sat
Week 1 2 miles easy 25 crunches
10 push-ups
3 miles easy 20 second plank –
Rest – 20 second plank (or 20 sec plank x 2)
10 push-ups
REST 3 miles easy
Week 2

 

2 miles easy 35 crunches
12 push-ups
3 miles hilly 30 sec plank x 2
12 push-ups
REST 3.5 miles easy
Week 3 3 miles easy with last 5 mins at moderate – called Fast Finish (or FF) 50 crunches
15 push-ups
3 mile easy w/6ea 15 second hard efforts sprinkled in (or 6 x 15 hard) 40 sec plank x 2
18 push-ups
REST 4 miles hilly
Week 4 –
Recovery Week
2 miles moderate 50 crunches
20 push-ups
4 miles hilly 50 sec plank x 2
20 push-ups
REST 3.5 miles easy
Week 5 3 miles FF Crunches
Push-ups
(you decide how many you can do at this point)
4 miles hilly 2 sets of planks
Push-ups
REST 5 miles hilly

 

Week 6 3 miles moderate Crunches
Push-ups
4 miles hilly w/
4 x 30 second hard uphill sprinkled in
2 sets of planks
Push-ups
REST 6 miles hilly
Week 7 3 miles FF Crunches
Push-ups
4 miles hilly 2 sets of planks
Push-ups
REST AM: 7 miles easy
PM: 2 miles easy
Week 8 –
Big Week
3.5 miles total
1 – easy
1.5 – moderate
1 – easy
Crunches
Push-ups
4 miles hilly w/
6 x 30 second hard uphill sprinkled in
2 sets of planks
Push-ups
REST AM: 8 miles easy
PM: 3 miles easy
Week 9 –
Recovery Week
3 miles easy Crunches
Push-ups
3 miles easy w/
4 x 1 minute hard
Sprinkled in
2 sets of planks
Push-ups
REST 7 miles hilly
Week 10
Race Week!
3 miles easy Crunches
Push-ups
2 miles easy w/
4 x 15 sec hard sprinkled in
REST RACE RACE

Sundays are always a rest day. If you need to change your long run from Saturday to Sunday you’ll want to switch the rest of the week around so you are not running two consecutive days in a row – i.e. run Sunday then make Monday crunches/push-ups and Tuesday run; Wednesday planks, Thursday run.

Weeks 4 and 9 are recovery weeks with lower weekly mileage than the previous week so your body can adapt and strengthen from the added workload.

Easy – means running at a pace where you can carry on a conversation. On an exertion scale of 1-10 it should feel like a 4.

Moderate – should feel considerably harder, more like a 6 or 7 on the scale.

Hilly runs are considered moderate.

Hard efforts – should be difficult to talk and feel close to a 9 on the exertion scale.

Of course these are all just guideline and ways to help you become a stronger runner. You can do them all at an easy pace if you prefer – just make sure you get in the distance.

How to perform proper crunches
How to perform proper plank