CALGARY ROADRUNNERS CLUB : A NONPROFIT RUNNING CLUB SINCE 1976 
Race Timing Weaselhead XC

 
10km Schedule

10 km Training Schedule

Week Mon. Tue. Wed. Thu. Fri. Sat. Sun.
Mar 30 - Apr 5 Off 3 x 2 miles Off Fun group run 20 min easy Off 80 min long / 14km
Apr 6-12 Off 6 x 800m Off Fun group run 20 min easy Off 90 min long / 16km
Apr 13-19 Off 400m,800m,1200m,1600m,800m,400m Off Fun group run 20 min easy Off 105 min long / 18km
Apr 20-26 Off 5 x 1000m Off Fun group run 20 min easy Off 115 min long / 20km
Apr 27 - May 3 Off 6 x 800m Off Fun group run 20 min easy Off 80 min long / 14km
May 4-10 Off 4 x 1 mile Off Home road hill loop 20 min easy Off 90 min long / 16km
May 11-17 Off 200m,400m,600m,800m,600m,400m,200m Off 15 min w/up
20 min tempo
15 min c/down
20 min easy Off 105 min long / 18km
May 18-24 Off 10 x 60/60s Off Group run w/ 2 min speed ups 20 min easy Off 115 min long / 20km

Note: Friday and Sunday runs are only a recommendation and are not part of the group meetings.

To figure out your time for different intervals check out this pace chart.

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