Training Schedule

This information courtesy of Providence Health Care, Bloomsday's Official Training Sponsor

You may train effectively by increasing your mileage or the amount of time you train. Below are two charts to guide you in increasing your training over the eight weeks prior to the Bloomsday Race. If you do not have a measured course, measuring time may be more accurate.

How To Read The Chart

1. Find how many times per week you walk/jog/run.
2. Look under the appropriate week number.
3. Walk/jog/run those miles listed.

Walkers! You do not need to increase your "long" walk after the sixth week.

Mileage Chart
If you jog, run, or walk:	3 Times Per Week	4 Times Per Week	5 Times Per Week
Week One:	1-1-1	1-1-1-1	1-1-1-1-1
Week Two:	2-2-2	2-2-2-2	2-2-2-2-2
Week Three:	3-3-3	3-2-3-3	3-3-3-3-3
Week Four:	4-3-3	4-3-4-3	4-3-4-3-3
Week Five:	5-3-4	5-4-4-3	5-3-4-3-4
Week Six:	6-4-4	6-4-4-4	6-4-3-4-4
Week Seven:	7-4-4	7-4-4-4	7-4-4-4-4
Week Eight:	7-4-4	7-4-4-4	7-4-4-4-4

Time Chart (Minutes)
Runners & Joggers	3 Times Per Week	4 Times Per Week	5 Times Per Week
Week One:	15-15-15	15-15-15-15	15-15-15-15-15
Week Two:	20-20-20	20-20-20-20	20-20-20-20-20
Week Three:	30-30-30	30-30-30-30	30-30-30-30-30
Week Four:	40-30-30	40-30-40-30	40-30-40-30-30
Week Five:	55-30-45	55-40-30-45	55-30-45-30-45
Week Six:	65-45-45	65-45-45-45	65-45-45-45-45
Week Seven:	70-45-45	70-45-45-45	70-45-45-45-45
Week Eight:	80-45-45	80-45-45-45	80-45-45-45-45

This information courtesy of Benjamin Howie, MD
Providence Orthopedics & Sports Medicine

About Dr. Howie:

Board certified in Sports Medicine and Family Medicine, Dr. Howie offers comprehensive care to athletes and patients seeking to live more active lifestyles.  His clinical interests include acute and overuse musculoskleletal injuries, activity promotion and ultrasound-guided procedures.  He enjoys adventuring in the Inland Northwest outdoors with his wife and 3 children.  He is dedicated to keep Spokane moving!