Outdoors

Getting ready for Eppie's: Week 7

Want to compete in Eppie's Great Race on July 19 but don't know how to approach it? We continue today with the seventh week of training.

To see the entire schedule: www.sacbee.com/ eppies.

Don't try all three – you'll risk overtraining and injury.

– Sam McManis

Running: Week 7

Day 1: Rest

Day 2: Tempo: One-mile warm-up, 4 x half-mile, one-minute recovery, one-mile cool-down

Day 3: Cross train or rest

Day 4: Four miles

Day 5: Cross train or rest

Day 6: Three miles

Day 7: Seven miles

Note: "Tempo" runs mean comfortably hard running at a steady pace throughout. Recovery times are short or not at all to sustain exposure to a comfortably hard effort.

– Dusty Robinson, marketing manager for Fleet Feet Sacramento, and a former running coach.

Cycling: Week 7

Day 1: Rest

Day 2: Ride casual 20-25 miles

Day 3: Ride strong 25 miles, start five one-minute intervals, fully recovering before the next one

Day 4: Ride a stronger 20 miles

Day 5: Ride casual 25 miles

Day 6: Ride strong 30 miles

Day 7: Ride 30 to 40 miles

Note: "Casual" rides mean not holding to a tempo; "easy" is 17 mph; "strong" tests your aerobic capacity.

– Christopher Davis-Murai is owner of the Bicycle Chef on J Street in Sacramento and is part of a racing team.

Kayaking: Week 7

Day 1: Location: Lake. 10-minute paddle at half power, followed by 30 minutes at three-quarters power, followed by 10 minutes at half power.

Day 2: Rest or cross train.

Day 3: Location: Lake. 40- to 60-minute paddle at half to three-quarters power.

Day 4: Rest or cross train.

Day 5: Location: River. 10 minutes upstream paddle, followed by 45 minutes downstream paddle.

Day 6: Location: River. 20 minutes downstream paddle at half power, followed by two to four San Juan rapids repeats; 30-minute paddle downstream at three-quarters power for beginners or 30 minutes upstream for intermediate.

Day 7: Rest or cross train.

– Dan Crandall is a surf kayak champion and owner of kayak businesses in Lotus.

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