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! |