Preparation Guide Execution Matrix
Enclosure (1)
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat | |
|---|---|---|---|---|---|---|---|
Week 1 |
Stretch & hydrate | -3 mi run -Short Card x 1 |
-Swim 300m -15 min Tread (10+5 min) |
-Run 5 x 400m at mile pace -Short Card x 1 |
-3 mi hike (1hr or less) -Asses feet/gear |
-Short Card x 1 | -4 mi hike (1:20 or less) -Asses feet/gear |
Week 2 |
Rest, Stretch, hydrate & Recover | -4 mi run -Short Card x 1 |
-Swim 300m -15 min Tread (10+5 min) |
-Run 6 x 400m at mile pace -Short Card x 1 |
-5 mi hike (1:40 or less) -Asses feet/gear |
-Short Card x 1 | -6 mi hike (2hrs max) -Asses feet/gear |
Week 3 |
Rest, Stretch, hydrate & Recover | -5 mi run -Short Card x 1 |
-Swim 5x100m max effort -15 min Tread |
-Run 7 x 400 at mile pace -Short Card x 1 |
-5 mi hike (Goal of 1:15) | -Short card x 2 | -10 mi hike (3:20 max) |
Week 4 |
Rest, Stretch, hydrate & Recover | -6 mi run -Short Card x 1 |
-Swim 500m -15 min Tread |
-Run 10 x 400 at mile pace -Short Card x 1 |
-5 mi hike (Goal of 1:15) | -Short Card x 2 | -10 mi hike (3:20 max) |
Week 5 |
Rest, Stretch, hydrate & Recover | -3 mi run -Short Card x 1 |
-5 mi hike | -Max effort PFT -Swim 300m 15 min Tread |
Rest, Stretch, hydrate & Recover | -Short Card x 2 | -5 mi hike (Goal of 1:10) |
Week 6 |
Rest, Stretch, hydrate & Recover | -6 mi run @ max effort -Short Card x 1 |
-Swim 500m -15 min Tread |
-Run 10 x 400 at mile pace -Short Card x 1 |
-5 mi hike (Goal of 1:10) | -Short Card x 2 | -12 mi hike (4:00 max) |
Week 7 |
Rest, Stretch, hydrate & Recover | -3 mi run -Short Card x 1 |
-Swim 5 x100m hard -15 min Tread |
-Run 11 x 400 at mile pace -Short Card x 1 |
-5 mi hike (Goal of 1:10) | -Short Card x 2 | -5 mi hike (Goal of 1:10) |
Week 8 |
Rest, Stretch, hydrate & Recover | -6 mi run -Short Card x 1 |
Rest, Stretch, hydrate & Recover | -Max effort PFT -Swim 300m -15 min Tread |
Rest, Stretch, hydrate & Recover | -Short Card x 2 | -12 mi hike (Goal of 3:30) |
Week 9 |
Rest, Stretch, hydrate & Recover | -6 mi run at race pace | -Swim 500m -15 min Tread |
--Run 10 x 400 at mile pace -Short Card x 1 |
-5 mi hike (Goal of 1:10) | -Short Card x 2 | -14 mi hike (4:40 max, set your own goal) |
Week 10 |
Rest, Stretch, hydrate & Recover | -3 mi run to loosen up -Short Card x 1 |
-Swim 300m -15 min Tread |
-Run 6 x 400 at mile pace -Short Card x 1 |
-5 mi hike without a pack | -Short Card x 1 | -5 mi hike without a pack |
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