You can't fill your muscles to the brim with glycogen from just one meal! Begin carb-loading 2-3 days before your race. Shoot for 85% of your calories to come from carbs. That's about 4 grams of carbs for every pound of body weight.

Carbs not only provide back up fuel, they also help store water!

Did you know that with every gram of stored carbohydrate, you store an extra 3 grams of water? This means your body will be hydrated and fueled as you start the race, ensuring you cross the finish line feeling strong! 


Week 11 Walker

Monday: Rest

Tuesday: 45 min (easy)

Wednesday: 30 min (stroll)

Thursday: 45 min (easy)

Friday: Rest

Saturday: 60 min (stroll)

Sunday: 9 miles (brisk)

Week 11 Novice 

Monday: 60 min cross or strength train

Tuesday: 5 mile run 

Wednesday: 45 min cross or strength train 

Thursday: 3 mile run

Friday: Rest

Saturday: 8 mile run

Sunday: Rest 

Week 11 Intermediate

Monday: 3 mile run & strength train 

Tuesday: 6 mile run 

Wednesday: 35 min cross train or 8x800 5K pace

Thursday: 4 mile run & strength train 

Friday: Rest

Saturday: 7 mile run 

Sunday: 60 min cross train

Week 11 Advanced 

Monday: 3 mile run & strength train 

Tuesday: 45 min tempo run 

Wednesday: 30 min cross train or 10x400 mile pace

Thursday: 5 mile run & strength train 

Friday: Rest

Saturday: 3 mile pace run

Sunday: 11 mile run 


Cross Training: Another form of physical activity to work your muscles in a different way.

Examples: Swimming cycling, stair-climbing, the elliptical and speed-walking. 

Pace run (AKA speed work): Train at a fast pace and you will run at a fast pace! This interval workout will take you to a fast run and alternate it with walking or jogging. You will perform 800-meter repeats every other week (Intermediate + Advanced runners) and 400-meter repeats on even numbered weeks (Advanced runners only). Run these at about a 5-K pace, walking/ jogging between each repeat. Best done on a 400 meter track but can be done on the road or trail.

For walkers: use the following to set your pace and build endurance.

  • Stroll: normal breathing, enjoy your walk.
  • Easy: slightly quicker pace, slightly harder breathing.
  • Brisk: walking with purpose, harder breathing but can still hold a conversation.

Tempo run: A tempo run of 30 to 40 minutes begins with 10-15 minutes of easy running, building up to 10-20 minutes of faster running near the middle, and ending with 5-10 minutes easy running. The pace build-up should be gradual. You can do tempo runs almost anywhere: on the road, on the trails or even on the track.