Training Tips

The more you train the less likely you are to experience pain or injuries on the event. Work your way up to your goal mileage gradually, increasing your activity each week and giving your body time to recover and re-energize between workouts.

The training information contained on this site is meant to be used as a guideline. Before you begin any training plan, you'll want to consult with your doctor to go over your current physical condition and determine what you are able to undertake safely.

10//2 Training
Ride Training
Run/Walk Training

10//2 Training
The LIVESTRONG® Challenge will feature the Nike 10//2 Training. For training information and schedules, please visit www.wearyellow.com.

Ride Training
The purpose of these suggested training schedules is to give a guideline to the minimum amount of training time needed on the bicycle to finish the desired distance safely. You may require more or less training time to properly train and be able to complete the ride safely.

 

Very Beginner/Beginner 10-mile, 4-week schedule

Beginner 40-mile, 24-week schedule
Beginner 40-mile, 12-week schedule
Beginner 40-mile, 6-week schedule
Beginner 70- or 100-mile, 24-week schedule

Intermediate 70-mile, 12-week schedule
Intermediate 70-mile, 6-week schedule

Intermediate 100-mile, 12-week schedule

 

Very Beginner: Someone who has not ever ridden a bicycle more than 5 minutes or who has never exercised more than 20 minutes.

Beginner:  Someone who can ride a bicycle on the road comfortably for at least 30 minutes.

Intermediate:  Someone who can ride a bicycle on the road comfortably for at least 60 minutes.

Bicycling Safety Tips:

  • Always wear a helmet.
  • Be aware of your vulnerability on the bike and always be cautious.
  • Wear bright colors; assume motorists do not see you.
  • Obey all traffic signs and rules of the road.
  • Watch out for hazards in the road and road debris.
  • Stay a few feet away from parked cars, but be careful not to swerve out into traffic.
  • Carry an identification card and health insurance card.
  • Carry your cell phone, but do not use a cell phone while riding.
  • Program an "In Case of Emergency" (ICE) number into your cell phone.
  • Always be aware of your surroundings.
  • Ride in a group if possible.
  • Exercise extreme caution at intersections; drivers often misjudge cyclists’ speed and can turn into you from either direction.

Denver Riders: Download our high altitude training tips

These ride training tips and suggested schedules were prepared by F. Allen Richburg II, M.D., M.S, F.A.A.F.P., F.A.S.L.M.S. Read Dr. Richburg's full credentials.

Run/Walk Training

Walk: Nothing prepares you better for walking a 5K than walking. Gradually increasing your mileage is the most important part of your training. Be sure to stay hydrated and stretch during and after your training workouts.

Run: Click the link below to create a personalized training schedule on Nike’s website. Once you have created your username and password, you can develop a training program based on your pace, distance and level, create a training log and chart your progress. Or if you are looking to transition from walking to running, Nike has a program for you!

Nike Training Schedules