Having cancer is hard. Finding help shouldn't be. No matter who you are, the American Cancer Society can help. Contact us anytime, day or night. For information and support visit www.cancer.org or 800.227.2345.
Make checks payable to:
Northeast Missouri Breast Cancer Fund
Run or Ride for the Ribbon
c/o: General Mills Special Events
PO Box 1499
Hannibal, MO 63401
For more information call 573.221.1986
Training Recommendations
Couch to 5K Training Plan
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following: jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes) | Brisk five-minute warmup walk, then do two repetitions of the following: jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes) | Brisk five-minute warmup walk, then do two repetitions of the following: jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes) |
| 4 | Brisk five-minute warmup walk, then: jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) jog 1/2 mile (or 5 minutes) | Brisk five-minute warmup walk, then: jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) jog 1/2 mile (or 5 minutes) | Brisk five-minute warmup walk, then: jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) jog 1/2 mile (or 5 minutes) |
| 5 | Brisk five-minute warmup walk, then: jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) jog 1/2 mile (or 5 minutes) | Brisk five-minute warmup walk, then: jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) jog 3/4 mile (or 8 minutes) | Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then: jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) jog 1/2 mile (or 5 minutes) | Brisk five-minute warmup walk, then: jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) jog 1 mile (or 10 minutes) | Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. |
| 7 | Brisk five-minute warmup walk, then jog 2 1/2 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2 1/2 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2 1/2 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2 3/4 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2 3/4 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2 3/4 miles (or 28 minutes). |
| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
50 Mile Bike Ride Training Plan (can be modified for 18 mile)
| Week | Minimum Weekly Miles | Terrain | Key Skills to Practice |
| LEISURE PACE (12 mph average or less) | |||
| 1 | 5-10 | Mostly flat trails | Riding a straight line, starting, stopping |
| 2 | 10-20 | Mostly flat trails | Riding a straight line, starting, stopping |
| 3 | 20-30 | Mostly flat roads | Riding a straight line, starting, stopping |
| 4 | 30-40 | Varied roads | Riding a straight line, starting, stopping |
| MODERATE PACE (13 to 17 mph average) | |||
| 1 | 10-15 | Mostly flat trails | Maintain cadence/spin |
| 2 | 20-25 | Mostly flat roads | Maintain cadence/spin |
| 3 | 30-35 | Varied roads | Maintain cadence/spin |
| 4 | 40-45 | Varied roads | Shifting as terrain changes |
| FAST PACE (18 plus mph average) | |||
| 1 | 20-25 | Mostly flat road | Maintain cadence/spin |
| 2 | 25-35 | Varied roads | Maintain cadence/spin |
| 3 | 35-45 | Varied roads | Maintain cadence/spin |
| 4 | 40-50 | Varied roads | Nutrition, hydration, maintain cadence on hills |
Here is a typical weekly training routine for a cyclist during the peak riding season (June through September):
Monday - Rest/active recovery
Tuesday - Most intense ride of the week, moderate distance/time
Wednesday - Low intensity, moderate distance/time
Thursday - Moderate intensity, moderate distance/time
Friday - Rest/active recovery or event preparation
Saturday - Moderate to high intensity, moderate to long distance/time
Sunday - Moderate to high intensity, moderate to long distance/time