Hoku Suggested Training Plan
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MONTUEWEDTHUFRISATSUN
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Week 1 (Feb 27-Mar 4)20 easy20 easy20 easy
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Week 2 (Mar 5 - 11)30 easy30 easy, 10 moderate30 easy
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Week 3 (Mar 12-18)30 cross40 easy20 easy, 10 moderate45 easy
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Week 4 (Mar 19-25)30 cross30 easy20 easy, 10 moderate, 5 hard, 5 easy
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Week 5 (Mar 26 - Apr 1)
20 cross30 easy10 easy, 10 moderate, 10 easy40 easy
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Week 6 (Apr 3 - 8)30 cross30 easy45 easy, 10 moderate
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Week 7 (Apr 9-15)30 cross10 easy, 10 moderate, 10 hard, 10 easy30 cross
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Week 8 (Apr 16-22)30 cross15 easy, 5x30s hill sprints, 15 easy30 easy50 easy
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Week 9 (Apr 23- 39)20 easy, 10 moderate40 easy55 easy
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Week 10 (Apr 30 - May 6)
30 easy30 cross20 easy, 5x 30s hill sprints40 easy
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Week 11 (May 7-14)30 cross25 easy, 10 moderate, 5 easy30 easy30 easy
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Week 12 (May 15-21)30 cross25 easy20 easyTHE HOKU RELAY
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Notes:
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All numbers in minutes
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Cross: cross-training
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Easy: comfortable to talk while running, not breathing hard
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Moderate: can stil talk but breathing is labored
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Hard: cannot keep a conversation while running
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Hill Sprints: pick a hill and run up for amout of time specified, then jog down, repeat
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