Spring 2025 – Schedule TBD
Partial 2024 schedule example below:

Week 1: Tuesday, 2/21:

Walkers: 20 minutes walk
Joggers: 2 minute jog; then 2 minute walk – Do 5 times (20 min total). Light jog (3 on a scale 1-10).
Runners: 20 min / 1.5 mile run. Light run (3 on a scale 1-10).

Week 1: On 1 day between 2/22-2/24

Everyone: Cross-training on your own; Do something to move your body for at least 20 minutes.

Week 1: Saturday, 2/25:

Walkers: 20-25 minutes walk (optional: 4 minute walk then 1 minute speed walk and complete 4-5 times)
Joggers: 2 minute jog; then 2 minute walk – Do 5 times (20 min total). Light jog (3 on a scale 1-10).
Runners: 25 min tempo run. (5-10 min light run; 10 minutes moderate run; 5-10 minutes light run)

Week 2: Tuesday, 2/28:

Walkers: 20-25 minute walk. If comfortable, increase to a speed walk or light jog for 1 minute every 5 minutes.
Joggers: 3 minute jog; then 2 minute walk – Do 4 or 5 times (20-25 min total). If you feel comfortable, increase the intensity slightly from last week. Light to moderate jog (3-5 on a scale 1-10).
Runners: 25 min / 1.75 mile run. Light to moderate run (3-5 on a scale 1-10).

Week 2: On 1 day between 3/1-3/3

Everyone: Cross-training on your own; Do something to move your body for at least 20-25 minutes. We suggest trying something besides walking or running, but it’s entirely up to you.

Week 2: Saturday, 3/4:

Walkers: 25 minutes walk. If comfortable, increase to a speed walk or light jog for 1 minute every 5 minutes.
Joggers: 3 minute jog; then 1 minute walk – Do 6 times (24 min total). Light jog (3-4 on a scale 1-10).
Runners: 25-30 min tempo run. (5-10 min light run; 15 minute moderate (4-5 on a scale of 1-10) run; 10 minute light run)

Week 3: Tuesday, 3/7:

Walkers: 20-25 minute walk. If comfortable, increase to a speed walk or light jog for 2 minute every 5 minutes.
Joggers: 4 minute jog; then 2 minute walk – Do 4 times times (24 min total). If you feel comfortable, increase the intensity slightly from last week. Moderate jog (4 on a scale 1-10).
Runners: 30 min / 2.25 mile run. Light to moderate run (5 on a scale 1-10).

Week 3: On 1 day between 3/8-3/10

Everyone: Cross-training on your own; Do something to move your body for at least 20-25 minutes. We suggest trying something besides walking or running, but it’s entirely up to you.

Week 3: Saturday, 3/11:

Walkers: 25 minutes walk. If comfortable, increase to a speed walk or light jog for 2 minute every 5 minutes.
Joggers: 5 minute jog; then 3 minute walk – Do 3 times (24 min total). Moderate jog (5 on a scale 1-10).
Runners: 30 min tempo run. (5 min light run; 10 minute moderate (4-5 on a scale of 1-10) run; 5 minutes high intensity (7-8 on a scale of 1-10); then 10 minute light run (3-4 on a scale of 1-10)

Week 4: Tuesday, 3/14:

Walkers: 30 minute walk. If comfortable, increase to a speed walk or light jog for a total of 5 minutes sometime during the workout
Joggers: 30 minute moderate jog. If you feel comfortable, increase the intensity for 5 minutes during the workout at a faster pace (5k pace).
Runners: 30 min / 2.50 mile run. Moderate run. Run at 5k pace for 5 minutes sometime during run.

Week 4: On 1 day between 3/15-3/17

Everyone: Cross-training on your own; Do something to move your body for at least 25-30 minutes. We suggest trying something besides walking or running, but it’s entirely up to you.