SEAWHEEZE 2017 TRAINING CALENDAR

1 SEAWHEEZE 2017 TRAINING CALENDAR14 WEEKS OF SWEATEASY RUNKeep it slow and steady on this weekly run aim to keep your pace at 30-45 seconds/km slower than your planned goal pace. If you need to take walk breaks, keep them short and : Grab a run buddy (or join a local run club) and make these easy runs into a social event. Not only will this help make your TRAINING more fun, it will also help you keep a good pace these runs are best done at a conversational pace. INTERVAL RUNA lways start this run with a 10-minute easy jog to warm up. Your effort level during the intervals should be fairly high aim for an 8 out of 10. On the weeks that you re running hills, remember to shorten your stride, aim for quick feet, look to the top of the hill, and pump your arms towards the finish line.

2 Finish this workout off with an easy 10-minute cool-down TRIALThis will show up three times throughout your SEAWHEEZE TRAINING plan and is a perfect way to gauge progress and get used to running fast. The aim here is simple: run your time trial distance as quick as you can. Always start with an easy 10-minute jog to warm up and finish with a 10-minute easy walk or jog to cool down. TIP: To track your improvement, try taking the same route each time. IT S TIME TO KICKSTART YOUR TRAINING FOR SEAWHEEZE 2017. YOUR 14-WEEK TRAINING PLAN INCLUDES A VARIETY OF ACTIVITIES, ALL DESIGNED TO GET YOU TO THE START LINE FEELING FRESH.# SEAWHEEZE LONG RUNThis is a chance to build your endurance week over week and help your body get used to continuous running. Try running this at 30-90 seconds/km slower than your goal race pace.

3 If you need to take walk breaks, keep them short and active. Don t forget to stop and enjoy that runner s high share your post-run views with # RUNShow your legs some love. These runs are specifically placed after your long runs and are designed to flush your muscles. TIP: Your recovery runs are paired with a yoga session. We highly suggest making this your Sunday morning ritual: easy run, refreshing yoga, delicious latte. Repeat next week. YOGA + MEDITATIONYoga and meditation are your secret TRAINING weapons. Yoga helps build strength and alignment, while meditation helps you calm your mind and access your breath. Check out your local studio or lululemon store, or follow along with our SEAWHEEZE yoga videos and meditation podcast. DAY OFFYou ve earned a break kick your feet up and relax!

4 Take the time to do something that feels good for your body, whether that s a gentle stretch, some light cross- TRAINING , or a session on the patio. Whatever you do, send us photos of your rest day activities with # MAY 8 TUESDAY MAY 9 WEDNESDAY MAY 10 THURSDAY MAY 11 FRIDAY MAY 12 SATURDAY MAY 13 SUNDAY MAY 14 ACTIVITYEASY RUNSTRENGTHEN YOUR STRIDE WORKOUTINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION30 MINS1x EXERTION PHASE 15 MINS4x30 SEC INTERVALS, 1 MIN WALK RECOVERY3x EXERTION PHASE 30 MINSTAKE IT EASY! YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 1: MAY 8 14 FEELS GOOD, RIGHT?DAYMONDAY MAY 15 TUESDAY MAY 16 WEDNESDAY MAY 17 THURSDAY MAY 18 FRIDAY MAY 19 SATURDAY MAY 20 SUNDAY MAY 21 ACTIVITYEASY RUNSTRENGTHEN YOUR STRIDE WORKOUTINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION20 MINS3x EXERTION PHASE 30 MINS5x30 SEC INTERVALS, 1 MIN WALK RECOVERY3x EXERTION PHASE 30 MINSTAKE IT EASY!

5 YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 2: MAY 15 21 NAILED MAY 22 TUESDAY MAY 23 WEDNESDAY MAY 24 THURSDAY MAY 25 FRIDAY MAY 26 SATURDAY MAY 27 SUNDAY MAY 28 ACTIVITYEASY RUNSTRENGTHEN YOUR STRIDE WORKOUTINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION30 MINS3x EXERTION PHASE 30 MINS6x30 SEC INTERVALS, 1 MIN WALK RECOVERY3x EXERTION PHASE 30 MINSTAKE IT EASY! YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 3: MAY 22 28 ONE MONTH DONE!DAYMONDAY MAY 29 TUESDAY MAY 30 WEDNESDAY MAY 31 THURSDAY JUNE 1 FRIDAY JUNE 2 SATURDAY JUNE 3 SUNDAY JUNE 4 ACTIVITYTIME TRIAL RUNYOGAEASY RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION3 KMYOUR FAVOURITE PRACTICE30 MINS5x EXERTION PHASE 45 MINSTAKE IT EASY!

6 YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 4: MAY 29 JUNE JUNE 5 TUESDAY JUNE 6 WEDNESDAY JUNE 7 THURSDAY JUNE 8 FRIDAY JUNE 9 SATURDAY JUNE 10 SUNDAY JUNE 11 ACTIVITYEASY RUNYOGAINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION35 MINSYOUR FAVOURITE PRACTICE6x30 SEC INTERVALS, 1 MIN WALK RECOVERY5x EXERTION PHASE 45 MINSTAKE IT EASY! YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 5: JUNE 5 11 YOU RE DOING IT!DAYMONDAY JUNE 12 TUESDAY JUNE 13 WEDNESDAY JUNE 14 THURSDAY JUNE 15 FRIDAY JUNE 16 SATURDAY JUNE 17 SUNDAY JUNE 18 ACTIVITYEASY RUNYOGAINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION30 MINSYOUR FAVOURITE PRACTICE3x30 SEC INTERVALS, 2 MIN WALK RECOVERY5x EXERTION PHASE 45 MINSTAKE IT EASY!

7 YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 6: JUNE 12 18 ALMOST HALFWAY!DAYMONDAY JUNE 19 TUESDAY JUNE 20 WEDNESDAY JUNE 21 THURSDAY JUNE 22 FRIDAY JUNE 23 SATURDAY JUNE 24 SUNDAY JUNE 25 ACTIVITYEASY RUNYOGAINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION35 MINSYOUR FAVOURITE PRACTICE4x60 SEC INTERVALS, 2 MIN WALK RECOVERY5x EXERTION PHASE 45 MINSTAKE IT EASY! YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 7: JUNE 19 25 FEELING STRONG?DAYMONDAY JUNE 26 TUESDAY JUNE 27 WEDNESDAY JUNE 28 THURSDAY JUNE 29 FRIDAY JUNE 30 SATURDAY JULY 1 SUNDAY JULY 2 ACTIVITYTIME TRIALYOGAEASY RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION3 KMYOUR FAVOURITE PRACTICE35 MINS5x EXERTION PHASE 60 MINSTAKE IT EASY!

8 YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 8: JUNE 26 JULY 2 GET OUT THERE!DAYMONDAY JULY 3 TUESDAY JULY 4 WEDNESDAY JULY 5 THURSDAY JULY 6 FRIDAY JULY 7 SATURDAY JULY 8 SUNDAY JULY 9 ACTIVITYEASY RUNYOGAINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION40 MINSYOUR FAVOURITE PRACTICE3x60 SEC HILL INTERVALS, JOG DOWN RECOVERY5x EXERTION PHASE 60 MINSTAKE IT EASY! YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 9: JULY 3 9 KEEP GOING!DAYMONDAY JULY 10 TUESDAY JULY 11 WEDNESDAY JULY 12 THURSDAY JULY 13 FRIDAY JULY 14 SATURDAY JULY 15 SUNDAY JULY 16 ACTIVITYEASY RUNYOGAINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION40 MINSYOUR FAVOURITE PRACTICE4x60 SEC HILL INTERVALS, JOG DOWN RECOVERY5x EXERTION PHASE 60 MINSTAKE IT EASY!

9 YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 10: JULY 10 16 LEFT. RIGHT. LEFT. JULY 17 TUESDAY JULY 18 WEDNESDAY JULY 19 THURSDAY JULY 20 FRIDAY JULY 21 SATURDAY JULY 22 SUNDAY JULY 23 ACTIVITYEASY RUNYOGAINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNRECOVERY RUN + YOGADURATION40 MINSYOUR FAVOURITE PRACTICE5x60 SEC HILL INTERVALS, JOG DOWN RECOVERY5x EXERTION PHASE 60 MINSTAKE IT EASY! YOU EARNED MINS + YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 11: JULY 17 23 YOU GOT JULY 24 TUESDAY JULY 25 WEDNESDAY JULY 26 THURSDAY JULY 27 FRIDAY JULY 28 SATURDAY JULY 29 SUNDAY JULY 30 ACTIVITYTIME TRIALYOGAEASY RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNYOGADURATION3 KMYOUR FAVOURITE PRACTICE40 MINS5x EXERTION PHASE 45 MINSTAKE IT EASY! YOU EARNED YOUR FAVOURITE PRACTICE#SEAWHEEZEWEEK 12: JULY 24 30L O O K HOW FAR YOU VE COME!

10 DAYMONDAY JULY 31 TUESDAY AUG 1 WEDNESDAY AUG 2 THURSDAY AUG 3 FRIDAY AUG 4 SATURDAY AUG 5 SUNDAY AUG 6 ACTIVITYEASY RUNYOGAINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTREST DAYLONG RUNYOGADURATION45 MINSYOUR FAVOURITE PRACTICE3x60 SEC INTERVALS, 2 MIN WALK RECOVERY3x EXERTION PHASE 30 MINSTAKE IT EASY! YOU EARNED FAVOURITE PRACTICE#SEAWHEEZEWEEK 13: JULY 31 AUG 6IT S GO AUG 7 TUESDAY AUG 8 WEDNESDAY AUG 9 THURSDAY AUG 10 FRIDAY AUG 11 SATURDAY AUG 12 ACTIVITYEASY RUNYOGAINTERVAL RUNSTRENGTHEN YOUR STRIDE WORKOUTYOGARACE DAY!DURATION45 MINSYOUR FAVOURITE PRACTICE6x30 SEC INTERVALS, 1 MIN JOG RECOVERY1x EXERTION PHASE 15 MINSCHECK YOUR SEAWHEEZE WEEKEND 14: AUG 7 # SEAWHEEZE