TNT Hike Summer 2013 Training Calendar Part 2

Greater San Francisco Bay Area Team

Yosemite Hikers

Keep this contact information handy:

Coach Doni donidee@comcast.net cell 925-525-1941 Team Manager Kathryn Redmond kathryn.redmond@lls.org

415-625-1153

Sunday Recovery Day

Monday Rest Day

Tuesday Cardio Day

Wednesday Incline Day

Thursday Endurance Day

Friday Flat & Easy Day

Saturday Long Hike Day

Find the pace you can maintain for hours Week 9 Rest--no

April 14-20

Easy walk 20-30 min

walking Balance & core Stretch/ flexibility

Cardio training (walk or xtrain) 30 -45 min Strengthen with weights

Incline walk or stairs 40-60 min Balance & core Stretch/ flexibility Incline walk or stairs 40-60 min Balance & core Stretch/ flexibility

Walk 45-60 min Strengthen with weights

Flat walk 30-45 min Balance & core Stretch/ flexibility

Team Hike #9 8:00 am Muir Beach to Tennessee Valley EARTH DAY! 5 hr hike

Build your cardio capacity Week 10 Easy walk

April 21-27

20-30 min

Rest--no walking Balance & core Stretch/ flexibility

Cardio training (walk or xtrain) 30-45 min Strengthen with weights

Walk 45-60 min Strengthen with weights

Flat walk 20-30 min Balance & core Stretch/ flexibility

Team Hike #10

8:00 am Castle RockDiablo Foothills Reg. Park

5.5 hr hike

Coach Doni

Sunday Recovery Day Focus on Endurance Week 11 Easy walk

Monday Rest Day

Tuesday Cardio Day

Wednesday Incline Day

Thursday Endurance Day

Friday Flat & Easy Day

Saturday Long Hike Day

April 28 to May 4

20 -30 minutes

Rest--no walking Balance & core Stretch/ flexibility

Cardio training (walk or xtrain) 30-45 min Strengthen with weights Cardio training (walk or xtrain) 30-45 min Strengthen with weights Cardio training (walk or xtrain) 30-45 min Strengthen with weights

Incline walk or stairs 45-60 min Balance & core Stretch/ flexibility Incline walk or stairs 45-60 min Balance & core Stretch/ flexibility Incline walk or stairs 45-60 min Balance & core Stretch/ flexibility

Walk 45-60 min Strengthen with weights

Flat walk 30-45 min Balance & core Stretch/ flexibility

Team Hike #11 8:00 am Cataract Falls, Mt. Tamalpais/ Marin 5.5 hr hike

Review your fitness foundation Week 12 Easy walk

May 5 - 11

20-30 min

Rest--no walking Balance & core Stretch/ flexibility

Walk 45-60 min Strengthen with weights

Flat walk 30-45 min Balance & core Stretch/ flexibility

Team Hike #12 Mt. Diablo, South Gate in Danville. Bring money to park (up to $10) 6 hr. hike

Keep working on your core Week 13 Easy walk

May 12 - 18

20-30 min

Rest--no walking Balance & core Stretch/ flexibility

Walk 45-60 min Strengthen with weights

Flat walk 40-50 min Balance & core Stretch/ flexibility

Team Hike #13 8:30 am Montara Mtn. in Pacifica 6 hr hike

April 2013

Sunday Recovery Day

Monday Rest Day

Tuesday Cardio Day

Wednesday Incline Day

Thursday Endurance Day

Friday Flat & Easy Day

Saturday Long Hike Day

Treat Mt. Diablo as a dress rehearsal for Event Day ---be prepared! Week 14 Easy walk Rest--no Cardio Incline walk

May 19 - 25

20-30 min

walking Balance & core Stretch/ flexibility

training (walk or xtrain) 30-45 min Strengthen with weights

or stairs 45-60 min Balance & core Stretch/ flexibility Incline walk or stairs 45-60 min Balance & Core Stretch/ flexibility to your Big Incline walk or stairs 45-60 min Balance & core Stretch/ flexibility Incline walk or stairs, 30-45 min Balance & core Stretch/ flexibility

Walk 45-60 min Strengthen with weights

Flat walk 40-50 min Balance & core Stretch/ flexibility

Team Hike #14 Sunol Regional Wilderness to Mission Peak! 7 Hours!

Set a new goal Week 15 May 26 to June 1

Easy walk 20-30 min

Restno Walking Balance & Core Stretch / flexibility

Cardio Training (walk or xTrain) 30-45 min Strengthen with weights building up Cardio training (walk or xtrain) 30-45 min Strengthen with weights

Walk 45-60 Min Strengthen with weights

Flat walk 45-50 min Balance & core Stretch/ flexibility

Buddy Hike #3 8:00 am LocationsEast Bay and Marin 4 hr hike

You made it! Week 16

June 2 9th Sunday,8:00 Yosemite Hikers. 9:45 for friends and family.
Week 17 June 15 CONGRATS!!!!

GC hikers... Easy walk 20-30 min

Your week Rest--no walking Balance & core Stretch/ flexibility

EVENT! Walk 45-60 min Strengthen with weights

Woo-Hoo! Flat walk 40-50 min Balance & core Stretch/ flexibility

Team Hike #15 and Yosemite Send-Off! Hike is 2.5 hours Potluck until about 1:00

Easy walk 20-30 min

Rest--no walking Balance & core Stretch/ flexibility

Hike Day for all Yosemite Hikers!

April 2013

Cardio training (walk or xtrain) 30 min Strengthen with weights

Walk 30-40 min Start to taper down and save that energy!

Your travel day. No new shoes to wear and dont take any risks! Tomorrow is the DAY!

Have a most wonderful hike at your event that you trained hard for and will greatly enjoy!

April 2013