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Training for the Boundary Bay Marathon Relay

The marathon relay consists of four men team, two legs of 7.5 kilometers and two legs of 13.6 kilometers run.

7.5 Kilometers (4.7 miles) Run Training Schedule.

Week 1: Getting Started

Day 1: 2 kilometers (1.2 miles) easy-paced run.
Day 2: Rest or cross-train (e.g., cycling, swimming).
Day 3: 2.5 kilometers (1.6 miles) easy-paced run.
Day 4: Rest or cross-train.
Day 5: 3 kilometers (1.9 miles) easy-paced run.
Day 6: Rest.
Day 7: 3 kilometers (1.9 miles) easy-paced run.

Week 2: Building Stamina

Day 1: 3 kilometers (1.9 miles) easy-paced run.
Day 2: Rest or cross-train.
Day 3: 4 kilometers (2.5 miles) easy-paced run.
Day 4: Rest or cross-train.
Day 5: 4 kilometers (2.5 miles) easy-paced run.
Day 6: Rest.
Day 7: 4 kilometers (2.5 miles) easy-paced run.

Week 3: Increasing Distance

Day 1: 4 kilometers (2.5 miles) easy-paced run.
Day 2: Rest or cross-train.
Day 3: 5 kilometers (3.1 miles) easy-paced run.
Day 4: Rest or cross-train.
Day 5: 5 kilometers (3.1 miles) easy-paced run.
Day 6: Rest.
Day 7: 5 kilometers (3.1 miles) easy-paced run.

Week 4: Pushing Further

Day 1: 5 kilometers (3.1 miles) easy-paced run.
Day 2: Rest or cross-train.
Day 3: 6 kilometers (3.7 miles) easy-paced run.
Day 4: Rest or cross-train.
Day 5: 6 kilometers (3.7 miles) easy-paced run.
Day 6: Rest.
Day 7: 6 kilometers (3.7 miles) easy-paced run.

Week 5: Final Preparations

Day 1: 6 kilometers (3.7 miles) easy-paced run.
Day 2: Rest or cross-train.
Day 3: 7 kilometers (4.3 miles) easy-paced run.
Day 4: Rest or cross-train.
Day 5: 7 kilometers (4.3 miles) easy-paced run.
Day 6: Rest.
Day 7: 7 kilometers (4.3 miles) easy-paced run.

Week 6: Taper and Preparation for the 7.5K Run

Day 1: 5 kilometers (3.1 miles) easy-paced run.
Day 2: Rest or cross-train.
Day 3: 3 kilometers (1.9 miles) easy-paced run.
Day 4: Rest or cross-train.
Day 5: Rest.
Day 6: 7.5 kilometers (4.7 miles) easy-paced run (race simulation).
Day 7: Rest.

13.6 Kilometers (8.45 miles) Run Training Schedule.

Week 1-2: Base Building

Day 1: 4 km easy run
Day 2: Rest or cross-training (e.g., cycling, swimming)
Day 3: 5 km at an easy pace
Day 4: Rest or cross-training
Day 5: 6 km at an easy pace
Day 6: Rest or cross-training
Day 7: 7 km at an easy pace

Week 3-4: Increasing Distance

Day 1: 5 km at an easy pace
Day 2: Rest or cross-training
Day 3: 8 km at an easy pace
Day 4: Rest or cross-training
Day 5: 6 km, including intervals (4 x 400m fast with 200m recovery jog)
Day 6: Rest or cross-training
Day 7: 10 km at an easy pace

Week 5-6: Speed and Endurance

Day 1: 6 km at an easy pace
Day 2: Rest or cross-training
Day 3: 10 km, including hill repeats (4-6 x 1-minute hill sprints with jog down recovery)
Day 4: Rest or cross-training
Day 5: 7 km, including tempo run (3 km at a comfortably hard pace)
Day 6: Rest or cross-training
Day 7: 12 km at an easy pace

Week 7-8: Final Preparations

Day 1: 8 km at an easy pace
Day 2: Rest or cross-training
Day 3: 10 km at a moderate pace
Day 4: Rest or cross-training
Day 5: 8 km, including intervals (5 x 400m fast with 200m recovery jog)
Day 6: Rest or cross-training
Day 7: Race day simulation - 13.6 km at your target race pace

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