THE CONCHATHON SWIM-RUN-HIKE CALENDAR

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  WEEK 1 WEEK 4 WEEK 7 WEEK 10
SUN   Walk 20 minutes Walk 30 minutes Walk 10 mins; jog 5 mins; walk 10 mins
MON        
TUES Walk continuously 15 minutes Walk 20 minutes Walk 30 minutes Walk 5 mins; jog 10 mins; walk 5 mins
WED        
THUR Walk 15 minutes Walk 20-25 minutes Walk 30 minutes Walk 5 mins; jog 10 mins; walk 5 mins
FRI        
SAT     Walk 20 minutes Walk 35-40 minutes

 

  WEEK 2 WEEK 5 WEEK 8 WEEK 11
SUN Walk 15 minutes Walk 20-25 minutes Walk 30 minutes Walk 5 mins; jog 10 mins; walk 5 mins
MON        
TUES Walk 15 minutes Walk 25 minutes Walk 35 minutes Walk 5 mins; jog 10 mins; walk 5 mins
WED        
THUR Walk 15 minutes Walk 25 minutes Walk 35 minutes Walk 5 mins; jog 10 mins; walk 5 mins
FRI        
SAT   Walk 20 minutes Walk 25 minutes Walk 45 minutes

 

  WEEK 3 WEEK 6 WEEK 9 WEEK 12
SUN Walk 15-20 minutes Walk 20 minutes Walk 10 mins; jog 5 mins; walk 10 mins Walk 5 mins; jog 15 mins; walk 5 mins
MON        
TUES Walk 15-20 minutes Walk 25 minutes Walk 10 mins; jog 5 mins; walk 10 mins Walk 5 mins; jog 15 mins; walk 5 mins
WED        
THUR Walk 20 minutes Walk 25 minutes Walk 10 mins; jog 5 mins; walk 10 mins Walk 5 mins; jog 15 mins; walk 5 mins
FRI        
SAT   Walk 20 minutes Walk 35-40 minutes Jog 20 minutes

 

  WEEK 13 WEEK 16 WEEK 19 WEEK 22
SUN Walk 30-40 minutes Jog 25 minutes Swim 10-15 minutes Walk stairs or hills 15 minutes
MON        
TUES Jog 20 minutes Swim 10-12 minutes Jog 25 minutes Swim 20-25 minutes
WED   Jog 25 minutes    
THUR Jog 20 minutes   Swim 20 minutes Walk stairs or hills 20 minutes
FRI        
SAT Swim any stroke 5-10 minutes Swim 10-15 minutes Walk stairs or hills 15 minutes Swim 20-25 minutes

 

  WEEK 14 WEEK 17 WEEK 20 WEEK 23
SUN Jog 20 minutes Jog 25 minutes Jog 20 minutes Jog 20-30 minutes
MON        
TUES Swim any stroke 5-10 minutes Swim 15 minutes Swim 20 minutes Swim 20-25 minutes
WED   Jog 25 minutes Jog 30 minutes  
THUR Jog 20 minutes     Walk stairs or hills 20 minutes
FRI        
SAT Swim any stroke 10 minutes Swim 15 minutes Swim 20 minutes Swim 25 minutes

 

  WEEK 15 WEEK 18 WEEK 21 WEEK 24
SUN Jog 20-25 minutes Walk stairs or hills 10 minutes Jog 30 minutes Walk stairs or hills 20 minutes
MON        
TUES Swim any stroke 10 minutes Swim 15-20 minutes Walk stairs or hills 15 minutes Swim 25 minutes
WED   Jog 25 minutes Swim 20 minutes Jog 20 minutes
THUR Jog 20-25 minutes   Jog 20-30 minutes  
FRI   Walk stairs or hills 10 minutes   Walk stairs or hills 20 minutes
SAT Swim any stroke 10-12 minutes   Swim 20-25 minutes Swim 500-600 yards

 

  WEEK 25 WEEK 28 WEEK 31 WEEK 34
SUN Jog 2 miles Jog 3 miles Walk hills/stairs 35 minutes Run 3 miles; calisthenics 15 mins
MON        
TUES Walk stairs or hills 20-25 minutes Walk stairs or hills 25-30 minutes Swim 800-1000 yards Swim 1200-1400 yards; run 1-2 miles
WED Swim 500-600 yards Swim 600-800 yards Calisthenics 15 minutes Walk hills/stairs 35-45 minutes
THUR Calisthenics 10 minutes   Walk hills/stairs 35 minutes Swim 1200-1400 yards;
FRI   Calisthenics 15 minutes   Calisthenics 15 minutes
SAT Swim 500-600 yards; jog 2 miles Swim 800 yards; jog 2 miles Swim 1000 yards Swim 1200-1400 yards

 

  WEEK 26 WEEK 29 WEEK 32 WEEK 35
SUN Walk hills or stairs 20-25 minutes Walk hills/stairs 30 minutes Jog 2 miles; calisthenics 15 mins Run 3-4 miles
MON Calisthenics 10 minutes Calisthenics 10-15 minutes   Calisthenics 15 minutes
TUES Swim 500-800 yards   Swim 1000 yards Walk hills/stairs 35-45 minutes
WED   Swim 800 yards Jog 2-3 miles; calisthenics 15 mins Swim 1200-1400 yards
THUR Jog 2-3 miles Swim 800 yards; jog 2 miles Walk hills/stairs 30 minutes  
FRI Calisthenics 10 minutes     Calisthenics 15 minutes
SAT Swim 500-800 yards Walk hills/stairs 30 minutes; calisthenics 10 minutes Swim 1000-1200 yards Swim 1400 yards; run 2 miles

 

  WEEK 27 WEEK 30 WEEK 33 WEEK 36
SUN Walk hills or stairs 25 minutes Swim 800-1000 yards Jog 2 miles/ walk hills 15-20 minutes Walk hills/stairs 45 minutes
MON Calisthenics 10 minutes   Swim 1000-1200 yards  
TUES Swim 600-800 yards Swim 800-1000 yards; calisthenics 10 mins Walk hills/stairs 35 minutes Swim 1400 yards
WED   Jog 3 miles Calisthenics 15 minutes Jog 4 miles; calisthenics 10 minutes
THUR Jog 2-3 miles; walk hills/stairs 10 mins   Swim 1000-1200 yards Swim 1400-1600 yards
FRI Calisthenics 10 minutes Swim 800-1000 yards   Calisthenics 15 minutes
SAT Swim 600-800 yards Jog 3 miles; calisthenics 10-15 mins Swim 1200-1400 yards Walk hills/stairs 45 minutes

 

  WEEK 37 WEEK 40 WEEK 43 WEEK 46
SUN Swim 1400-1600 yards Swim 1600-1800 yards Swim 1800-2000 yards Run 3 miles; walk hills/stairs 20-30 mins
MON     Calisthenics 15 minutes  
TUES Swim 1000-1200 yards Walk hills/stairs 45-60 minutes Swim 1400-1600 yards; run 3 miles Run 2-3 miles; calisthenics 20 minutes
WED Jog 4 miles Swim 1600-1800 yards Walk hills/stairs 45-60 minutes  
THUR Calisthenics 15 minutes Calisthenics 15-20 minutes   Swim 1200-1400 yards
FRI     Swim 1800-2000 yards  
SAT Swim 1400-1600 yards Swim 1800 yards; run 2 miles Run 3 miles; walk hills/stairs 45 mins DO EVENT!

 

  WEEK 38 WEEK 41 WEEK 44 WEEK 47
SUN Jog 2 miles; walk hills/stairs 30 mins Walk hills/stairs 45-60 minutes Calisthenics 20 mins  
MON Calisthenics 15 mins   Run 4 miles  
TUES   Swim 1000-1200 yards; run 3 miles Swim 2000 yards  
WED Swim 1400-1600 yards;
calisthenics 15 mins
Calisthenics 20 minutes Calisthenics 15-20 minutes  
THUR   Walk hills/stairs 45-60 minutes Walk hills/stairs 60 minutes  
FRI Swim 1400-1600 yards Swim 1800 yards Swim 2000 yards; run 2 miles  
SAT Run 4-5 miles; calisthenics 15 mins Run 4-5 miles; calisthenics 15 mins Run 4-5 miles  

 

  WEEK 39 WEEK 42 WEEK 45 WEEK 48
SUN Walk hills/stairs 45 minutes Walk hills/stairs 45-60 minutes Swim 1400-1600 yards; walk hills 30 mins  
MON Calisthenics 15 mins Swim 1800-2000 yards Calisthenics 20 min  
TUES Swim 1600 yards Run 3 miles Walk hills/stairs 30-45 minutes  
WED   Calisthenics 20 mins Swim 1400-1600 yards  
THUR Swim 1600-1800 yards Swim 1800-2000 yards Run 2-3 miles  
FRI Run 4 miles; calisthenics 15 mins Run 4-5 miles; calisthenics 15 mins Calisthenics 20 min  
SAT Walk hills/stairs 45-60 minutes Walk hills/stairs 45-60 minutes Swim 1000-1200 yards