THE CONCHATHON SWIM-RUN-HIKE 24-WEEK CALENDAR

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  WEEK 1 WEEK 4 WEEK 7 WEEK 10
SUN   Walk 20 minutes Walk 30-40 minutes Swim any stroke 5-10 minutes
MON        
TUES Walk continuously 15 minutes Walk 25 minutes Walk 10 mins; jog 5 mins; walk 10 mins Swim any stroke 10 minutes
WED       Jog 10 minutes; walk as needed (2x)
THUR Walk 15 minutes Walk 25 minutes Walk 10 mins; jog 5 mins; walk 10 mins  
FRI        
SAT Walk 15 minutes Walk 25 minutes Walk 10 mins; jog 5 mins; walk 10 mins Swim any stroke 10 minutes

 

  WEEK 2 WEEK 5 WEEK 8 WEEK 11
SUN   Walk 25-30 minutes Walk stairs or hills 10 minutes; rest; repeat Walk stairs or hills 15 minutes; rest; repeat
MON Walk 15 minutes     Swim any stroke 10 minutes
TUES   Walk 25-30 minutes Walk 10 mins; jog 5 mins; walk 10 mins  
WED Walk 15-20 minutes      
THUR   Walk 30 minutes Walk 10 mins; jog 7 mins; walk 10 mins Swim 10 mins; jog/walk 10 mins (2x)
FRI Walk 15-20 minutes      
SAT   Walk 2 minutes, jog 1 minute (5x) Walk stairs or hills 10 minutes; rest; repeat Swim 15 minutes

 

  WEEK 3 WEEK 6 WEEK 9 WEEK 12
SUN Walk 20 minutes Walk 30 minutes Swim any stroke 5-10 minutes Jog 15 minutes; walk as needed
MON        
TUES Walk 20 minutes Walk 2 minutes; jog 1 minute (5x) Walk 10 minutes; jog 10 mins; walk 10 mins Swim 15 minutes
WED     Swim any stroke 5-10 minutes  
THUR Walk 20 minutes Walk 2 minutes; jog 1 minute (5x)   Swim 15 minutes; jog 15 minutes
FRI        
SAT Walk 20-25 minutes Walk 2 minutes; jog 1 minute (5x) Walk stairs or hills 10 minutes; rest; repeat Swim 15-20 minutes

 

  WEEK 13 WEEK 16 WEEK 19 WEEK 22
SUN Walk stairs or hills 15-20 minutes Jog 2-3 miles; walk as needed Swim 600-800 yards Walk hills or stairs 40 minutes
MON     Jog 2-3 miles  
TUES Swim 15-20 minutes; jog 15 minutes Swim 20-25 minutes   Swim 800-1200 yards
WED   Walk hills or stairs 25 minutes Swim 600-800 yards; walk hills or stairs 30-35 minutes Walk hills or stairs 40 minutes
THUR Swim 15-20 minutes; jog 15 minutes     Jog 3 miles; swim 800-1200 yards
FRI     Swim 700-1000 yards  
SAT Walk stairs or hills 20 minutes Swim 20-25 minutes; walk hills or stairs 25 minutes Walk hills or stairs 30-35 minutes Swim 800-1200 yards

 

  WEEK 14 WEEK 17 WEEK 20 WEEK 23
SUN Walk 1 mile, jog 1 mile, walk 1 mile Jog 2 miles Swim 700-1000 yards; jog 2 miles Walk hills or stairs 40 minutes; jog 2 miles
MON        
TUES Swim 20 minutes Swim 20-25 minutes Swim 700-1000 yards; walk hills 30-40 minutes Swim 1000-1200 yards; jog 2 miles
WED Walk stairs or hills 20 minutes Jog 2 miles Jog 3 miles Walk hills or stairs 45 mins
THUR   Swim 20-25 minutes; walk hills or stairs 25 mins    
FRI Jog 2 miles; walk as needed   Swim 700-1000 yards; jog 2 miles Swim 1000-1200 yards
SAT Swim 20 minutes Swim 500-600 yards; jog 2-3 miles Walk hills or stairs 35-45 minutes Jog 2-3 miles

 

  WEEK 15 WEEK 18 WEEK 21 WEEK 24
SUN Walk hills or stairs 20 minutes Walk hills or stairs 25-30 minutes Swim 800-1200 yards Walk hills/stairs 45 mins; swim 1000-1200 yards
MON   Swim 500-600 yards    
TUES Swim 20 minutes   Swim 800-1200 yards Swim 1000-1200 yards; jog 2 miles
WED Jog 2 miles Swim 500-800 yards; jog 2 miles Jog 3 miles Swim 1000-1200 yards; walk hills/stairs 45 mins
THUR       Jog 2 miles
FRI   Swim 500-800 yards    
SAT Swim 20 minutes; walk hills or stairs 20 mins Walk hills or stairs 25-35 mins Swim 800-1000 yards; jog 2 miles DO EVENT!