The Lilac Bloomsday Association presents the 38th running of the Lilac Bloomsday Run.

  • Sunday, May 4, 2014
  • 12 Kilometers (7.46 miles)
  • Spokane, Washington

Training Schedule

You may train effectively by increasing your mileage or the amount of time you train. Below are two charts to guide you in increasing your training over the eight weeks prior to the Bloomsday Race. If you do not have a measured course, measuring time may be more accurate.

How To Read The Chart

  1. Find how many times per week you walk/jog/run.
  2. Look under the appropriate week number.
  3. Walk/jog/run those miles listed.

Walkers! You do not need to increase your "long" walk after the sixth week.

Mileage Chart

If you jog, run, or walk: 3 Times Per Week 4 Times Per Week 5 Times Per Week
Week One: 1-1-1 1-1-1-1 1-1-1-1-1
Week Two: 2-2-2 2-2-2-2 2-2-2-2-2
Week Three: 3-3-3 3-2-3-3 3-3-3-3-3
Week Four: 4-3-3 4-3-4-3 4-3-4-3-3
Week Five: 5-3-4 5-4-4-3 5-3-4-3-4
Week Six: 6-4-4 6-4-4-4 6-4-3-4-4
Week Seven: 7-4-4 7-4-4-4 7-4-4-4-4
Week Eight: 7-4-4 7-4-4-4 7-4-4-4-4

Time Chart (Minutes)

Runners & Joggers 3 Times Per Week 4 Times Per Week 5 Times Per Week
Week One: 15-15-15 15-15-15-15 15-15-15-15-15
Week Two: 20-20-20 20-20-20-20 20-20-20-20-20
Week Three: 30-30-30 30-30-30-30 30-30-30-30-30
Week Four: 40-30-30 40-30-40-30 40-30-40-30-30
Week Five: 55-30-45 55-40-30-45 55-30-45-30-45
Week Six: 65-45-45 65-45-45-45 65-45-45-45-45
Week Seven: 70-45-45 70-45-45-45 70-45-45-45-45
Week Eight: 80-45-45 80-45-45-45 80-45-45-45-45

This information courtesy of health professionals at
Providence Holy Family Hospital & Providence Sacred Heart Medical Center