Outdoors

Getting ready for Eppie's: Week 5

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

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

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

– Sam McManis

RUNNING: Week 5

Day 1: Rest

Day 2: Tempo: 1 mile warm-up, 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

Note: Tempo runs mean comfortably hard running at a 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.

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

CYCLING: Week 5

Day 1: Rest

Day 2: Ride casual 20-25 miles

Day 3: Ride strong 25 miles

Day 4: Ride intense 15 miles

Day 5: Ride casual 25 miles

Day 6: Ride easy 15 miles

Day 7: Ride 30 miles

Note: Casual rides mean not being held to a set tempo; easy rides translate to 17 mph; strong rides test your aerobic capacity.

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

KAYAKING: Week 5

Day 1: Location: River (Watt-Paradise) for beginners or river (Sunrise to Rossmoor) for intermediates. 30 minutes paddle at half-power; 10 minutes paddle at three-quarters power for beginners or 20 minutes for intermediates.

Day 2: Rest or cross-train.

Day 3: Location: Lake. 45 minutes paddle at half- to three-quarters power for beginners or one hour for intermediates.

Day 4: Rest or cross-train.

Day 5: Location: River (Watt-Paradise) for beginners or river (Sunrise to Rossmoor and San Juan rapids) for intermediates. 30 minutes paddle at half-power for beginners or three-quarters power for intermediate; 10 minutes paddle at three-quarters power for beginners or upstream for intermediates; 100-yard sprint for beginners or 400 yards for intermediates.

Day 6: Location: Lake or river (below Watt Avenue). 30 minutes paddle at half-power, followed by 20 minutes at three-quarters power for beginners; or 10 minutes at half-power and 20 minutes at three-quarters downstream, followed by five minutes at half-power and 20 minutes three-quarters power upstream for intermediates; three to six 100-yard sprints for both.

Day 7: Rest.

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

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