Eppie's Great Race 10-week training schedule

Want to compete in Eppie's Great Race on July 19 but don't know how to approach it?

Experts on running, cycling and kayaking have provided separate training logs. Most of the Eppie's participants compete on teams and choose a discipline. But for those Ironmen and Ironwomen competing in all three sports, it's best to pick and choose from the training programs -- depending on which is your weakest sport -- to supplement workouts on cross-training days.

Do not try to do all three programs -- you'll risk overtraining and injury.

Our thanks to all the training experts in the three Eppie's events: Running; Cycling and Kayaking.

The training weeks go from Thursdays through Wednesdays. The first training week commencing May 1. Week 2 is May 8. Week three is May 15, etc.

The schedules will be published weekly on Thursdays on the back page of the Scene Section.

Best of luck.

RUNNING

Week 1

Day 1: Rest

Day 2: 3 miles

Day 3: Cross train or rest

Day 4: 3 miles

Day 5: Cross train or rest

Day 6: 3 miles

Day 7: 3 miles

Week 2

Day 1: Rest

Day 2: 3 miles

Day 3: Cross train or rest

Day 4: 3 miles

Day 5: Cross train or rest

Day 6: 3 miles

Day 7: 4 miles

Week 3

Day 1: Rest

Day 2: 3 miles

Day 3: Cross train or rest

Day 4: 3 miles

Day 5: Cross train or rest

Day 6: 3 miles

Day 7: 5 miles

Week 4

Day 1: Rest

Day 2: Tempo: 1 mile warmup, 1 mile tempo, 1 mile cool down

Day 3: Cross train or rest

Day 4: 4 miles

Day 5: Cross train or rest

Day 6: 3 miles

Day 7: 6 miles

Week 5:

Day 1: Rest

Day 2: Tempo: 1 mile warmup, 2 mile tempo, 1 mile cool down

Day 3: Cross train or rest

Day 4: 4 miles

Day 5: Cross train or rest

Day 6: 3 miles

Day 7: 4 miles

Week 6:

Day 1: Rest

Day 2: Tempo: 1 mile warmup, 3 mile tempo, 1 mile cooldown

Day 3: Cross train or rest

Day 4: 4 miles

Day 5: Cross train or rest

Day 6: 3 miles

Day 7: 6 miles

Week 7:

Day 1: Rest

Day 2: Tempo: 1 mile warmup, 4xhalf-mile, 1 minute recovery, 1 mile cool down

Day 3: Cross train or rest

Day 4: 4 miles

Day 5: Cross train or rest

Day 6: 3 miles

Day 7: 7 miles

Week 8:

Day 1: Rest

Day 2: Tempo: 1 mile warmup, 6x1/2mile, 1 minute recovery, 1 mile cool down

Day 3: Cross train or rest

Day 4: 4 miles

Day 5: Cross train or rest

Day 6: 3 miles

Day 7: 6 miles

Week 9:

Day 1: Rest

Day 2: 3 miles

Day 3: Cross train or rest

Day 4: 3 miles

Day 5: Cross train or rest

Day 6: 3 miles

Day 7: 5 miles

Week 10:

Day 1: Rest

Day 2: 3 miles

Day 3: Cross train or rest

Day 4: 3 miles

Day 5: Cross train or rest

Day 6: Eppies Great Race

Notes:

Run Days - Please do a warm up walk and cool down walk of 5 minutes each. This will not only benefit your muscles, but also will add distance to your workout. It is important to do all of your "Run" day workouts. Running four times a week will prepare your body for the increase in miles the following week. These runs should be done at an easy (conversational) pace.

Cross Training Days - A cross training exercise is any non-running activity that improves overall fitness. For example, swimming, cycling, strength training or yoga are all cross training activities.

Tempo Runs - Comfortably hard running; steady pace throughout the workout. Recovery times are short or don't exist at all in order to sustain exposure to a comfortably hard effort. Just because you feel good, do not do your next repeat faster - keep the same pace throughout the workout.

Rest - Each week you need to take a minimum of 1 full rest day a week (maximum 3). Rest is just as important to a running program as the running itself. Rest allows the body to recover and repair your muscles to allow you to be stronger and be able to run a little farther the next week.

- Dusty Robinson, marketing manager for Fleet Feet Sacramento, is a former collegiate running coach and has earned a Master's degree in exercise physiology from Humboldt State University.

CYCLING

Week 1:

Day 1: Rest

Day 2: Ride casual 20 miles

Day 3: Ride easy 15 miles