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Cotton Row Training Program

 
Cotton Row Training Program

 

Cotton Row 10K & 5K

Advanced Beginners Training Program

 

Week Mon Tues Wed Thurs Fri Sat Sun

March 2nd

 Run 2 miles Run 3 miles XT or Rest Run 3 miles Rest Run 3.5 miles Walk 60 min. or XT
March 9th Run 2 miles

 

Run 3 miles

 XT or Rest Run 3 miles Rest Run 3.5 miles Walk 60 min or XT

March 16th

 Run 2 miles Run 3 miles XT or Rest Run 3 miles Rest Run 4 miles Walk 60 min. or XT
March 23rd Run 2.5 miles Run 3.5 miles XT or Rest Run 3.5 miles Rest Run 4.5 miles Walk 60 min. or XT
March 30th Run 2.5 miles Run 3.5 miles XT or Rest Run 3.5 miles Rest Run 4.5 miles Walk 60 min or XT
April 6th Run 2.5 miles Run 3.5 miles XT or Rest Run 3.5 miles Rest Run 5 miles Walk 60 min. or XT
April 13th Run 3 miles Run 4.5 miles XT or Rest Run 4.5 miles Rest Run 5.5 miles Walk 60 min. or XT
April 20th Run 3 miles Run 4.5 miles XT or Rest Run 4.5 miles Rest Run 6 miles Walk 60 min. or XT
April 27th Run 3 miles Run 4.5 miles XT or Rest Run 4.5 miles Rest Run 6 miles Walk 60 min. or XT
May 4th Run 3 miles Run 4.5 miles XT or Rest Run 4.5 miles Rest Run 6.5 miles Walk 60 min. or XT
May 11th Run 3 miles Run 4.5 miles XT or Rest Run 4.5 miles Rest Run 6 miles Walk 60 min. or XT
May 18th Rest Run 4.5 miles XT Run 2 miles Rest Walk 30 min. Rest and Race on Monday

 

Note:  Bolded Runs - please plan to run Cotton Row Course either Saturday or Sunday.  Meet at the VBC at either 6:00 a.m. or 7:00 a.m. beginning April 20th.