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 |