Another Mother Runner RELAY RACE PLAN

Training Load By Week
Training Load By Week

This plan is designed for relay racers participating on a 12-person team. It assumes the relay spans roughly 200 miles over a 24- to 30-hour period, and each runner completes three separate legs. The longest leg typically varies somewhere between 7 to 10 miles. Before hopping on this plan, you should have a solid base of at least three months of consistent training. You should also be comfortable doing a 5-mile run.

RELAY RACE TRAINING TIPS

STRAY FROM YOUR USUAL Run at odd times; run when you are tired or hungry. Run when the sun is brightest or long sunk below the horizon. Mix things up so you get accustomed to rolling with conditions during the race.

NIGHT OWL IT Experiment running with a headlamp, reflective gear, and other night gear. Running at night transforms even your usual route into a completely new experience.

KNOW YOUR LEGS Do a little research on the legs of the relay you’ll be running. Know what terrain and elevation to expect. Although you may not be able to pinpoint run times, you can give yourself a general idea, which helps in training (both your body and mind).

Sample Day 2
3mi
Easy 3 miles

Knock off 3 miles, preferably with a friend so you can catch up.

Sample Day 4
3mi
1 mile WU; Hills: 4 x 1/4 mile; 1 mile CD

After a 1-mile warm up, run up a hill that is a quarter-mile (or 400 meters) long. Choose a hill with a moderate elevation grade (4-6%). The intensity of the hill effort should be about the same as a 5K race, roughly 90-95% perceived effort as you crest the top. To recover, walk or trot back down the hill, then turn around and repeat the effort after you reach the bottom. Complete four quarter-mile hill repeats total. Finish with a mile cool down.

Sample Day 6
3mi
Easy 3 miles

Knock off 3 miles, preferably with a friend so you can catch up.

Sample Day 7
5mi
LR: 5 miles

Run for 5 consecutive miles at a pace that leaves you energized for the rest of the day.

Sample Day 9
3.5mi
Easy 3-4 miles

Knock off 3 to 4 miles, preferably with a friend so you can catch up.

Sample Day 11
3.5mi
1 mile WU; Hills: 6 x 1/4 mile; 1 mile CD

After a 1-mile warm up, run up a hill that is a quarter-mile (or 400 meters) long. Choose a hill with a moderate elevation grade (4-6%). The intensity of the hill effort should be about the same as a 5K race, roughly 90-95% perceived effort as you crest the top. To recover, walk or trot back down the hill, then turn around and repeat the effort after you reach the bottom. Complete six quarter-mile hill repeats total. Finish with a mile cool down.

Sample Day 13
3.5mi
Easy 3-4 miles

Knock off 3 to 4 miles, preferably with a friend so you can catch up.