Cape to Cabot Training Program

For 1:40 - 2:00 Finishing Times

Week of Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Aug 28 12km @ 5:15-5:30 pace/km Off 5km @ 5:00 pace/km 5 Hills, 3km warm up & 3km cool down 6km @ 5:00-5:15 pace/km Off 6km Easy
Sep 4 14km @ 5:15-5:30 pace/km Off 5km Fartlek, 4:45-5:30 pace/km 6 Hills, 3km warm up & 3km cool down 7km @ 5:00-5:15 pace/km Off 6km Easy
Sep 11 16km @ 5:15-5:30 pace/km Off 5km Fartlek, 4:45-5:30 pace/km 7 Hills, 3km warm up & 3km cool down 8km @ 5:00-5:15 pace/km Off 6km Easy
Sep 18 12km @ 5:15-5:30 pace/km Off 6km Fartlek, 4:45-5:30 pace/km 8 Hills, 3km warm up & 3km cool down 8km @ 5:00-5:15 pace/km Off 6km Easy
Sep 25 18km @ 5:15-5:30 pace/km Off 6km Fartlek, 4:45-5:30 pace/km 9 Hills, 3km warm up & 3km cool down 8km @ 5:00-5:15 pace/km Off 6km Easy
Oct 2 20km @ 5:15-5:30 pace/km Off 6km Fartlek, 4:45-5:30 pace/km 10 Hills, 3km warm up & 3km cool down 8km @ 5:00-5:15 pace/km Off 6km Easy
Oct 9 18km @ 5:15-5:30 pace/km Off 6km Fartlek, 4:45-5:30 pace/km 5km Easy 8km @ 5:00-5:15 pace/km Off 6km Easy
Oct 16 5km @ 5:00 pace/km Off 8km @ 5:00 pace/km 5km Easy Off Off Off
Oct 23 RACE DAY