Establish Fitness Level | Running | Wharf to Wharf

Below are some guidelines to help you establish your fitness level with regard to the EnduranceOnline Training programs for the Wharf to Wharf Race. Remember that these are general guidelines designed to help you determine the most efficient starting place for your training.

If you fall in between fitness levels, look at the sample schedules for both levels in question. Match yourself to a level in which the first week of training most closely fits, or is slightly less than what you are currently doing. It’s also important to consider your time commitment to training for your race and your goals for the race. For example: if the first week of the beginner schedule seems very easy, then consider purchasing the next level. However, if the intermediate schedule seems a little too much of a time commitment and your goals are to have fun and finish the event, then choose the easier level.

The Beginner level program is geared toward those who are new or relatively new to running and/or those who have training time constraints. If you have been a consistent runner, but are still at a beginning level coming into the Beginning program you have the option to do the workouts running or walk/running. If you are relatively new to running, you can do the workouts walk/running to ease yourself into the stress of a running program.

It’s also important to note that the peak training weeks for each schedule set will be approximately a 25-35% greater work load (hours per week) than what the sample first week shows. The motive is to ease you safely into your program. Take your training time into consideration when choosing your fitness level.

Current training schedule

Beginner – You walk, run, or walk/run 2-3 days per week sometimes more sometimes less. Your sessions last between :20 minutes and 1 hour—sometimes more. Some weeks are consistent, and some are not. You have been an athlete for at least a few months and have dabbled in one or several different sports and/or have done gym workouts for training. You may or may not have experience with running races. Your main goals are to be able to complete the event and have fun. You are either relatively new to endurance sports and/or you have a very tight schedule and minimal time to spend training.

Intermediate – You run 3-6 days per week sometimes more sometimes less. Your sessions vary in length but generally last between :20 minutes and 1.5 hours—sometimes more. You have been a runner for at least several months. You may or may not have experience with run races. You would like to take your training and racing to the next level.

Advanced – You run 5-7 days per week consistently. Your sessions vary in length but generally last between :20 minutes and 2 hours—sometimes more, sometimes less. Your training is consistent though you do miss workouts now and then. You have been an endurance athlete for over a year and have done some run events. You take your training seriously and would like to take your training and racing to the next level.

Race history

Beginner – You may or may not have experience with run races.

Intermediate – You may or may not have experience with run races.

Advanced – You have experience with run races of 5K, 10K or longer.