H H H H H

COUNTDOWN TO
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY H H H
MARCH 14 MARCH 15 MARCH 16 MARCH 17 MARCH 18 MARCH 19 MARCH 20 KEY DATES
WEEK 1

Walk 2 minutes. Run 2 minutes. Run 2 minute. Cross train Run 2 minutes. Do a family activity REST
Run 2 minutes. Walk 2 minutes. Walk 2 minutes. (play tag, ride your Walk 2 minute. together such as TODAY:
Repeat 1-2 cycles. Repeat 1-2 cycles. Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. take a hike together. Online
Cool down and Cool down and Cool down and with family). Cool down and registration, $20
stretch. stretch. stretch. stretch. per runner K-12
and reunion run
participants and $15
MARCH 21 MARCH 22 MARCH 23 MARCH 24 MARCH 25 MARCH 26 MARCH 27 per runner pre-K
WEEK 2

Run 2 minutes. Cross train Run 2 minutes. Cross train Run 2 minutes. Do a family activity REST and special needs.
Walk 2 minutes. (play tag, ride your walk 2 minutes. (play tag, ride your Walk 2 minute. together such as toss Go to skeducation.
Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. a frisbee in the park. bonzidev.com/
Cool down and with family). Cool down and with family). Cool down and awesome.
stretch. stretch. stretch.
MARCH 23:
MARCH 28 MARCH 29 MARCH 30 MARCH 31 APRIL 1 APRIL 2 APRIL 3 Print registration
forms available in
WEEK 3

Run 2 minutes. Cross train Run 4 minutes. Cross train Run 4 minutes. Do a family activity REST English and Spanish
Walk 2 minutes. (play tag, ride your Walk 2 minutes. (play tag, ride your Walk 2 minutes. together such as strap at Where the
Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. bike, dance or swim Repeat 3-4 cycles. on your helmets and Sidewalk Begins,
Cool down and with family). Cool down and with family). Cool down and ride bikes. 233 Commercial
stretch. stretch. stretch. St. NE, Salem.

APRIL 4 APRIL 5 APRIL 6 APRIL 7 APRIL 8 APRIL 9 APRIL 10 APRIL 22:

Last day of early
WEEK 4

Run 4 minutes. Find a small hill near Run 5 minutes. Cross train Run 5 minutes. Do a family activity REST bird registration.
Walk 2 minutes. home or at a local park Walk 30 seconds. (play tag, ride your Walk 30 seconds. together such as take After April 22, the
Repeat 3-4 cycles. and run the hill com- Repeat 2 cycles. bike, dance or swim Repeat 2 cycles. your dog or your fee increases by $10.
Cool down and fortably 2 times. You Cool down and with family). Cool down and neighbor's dog for
stretch. dont have to run fast. stretch. stretch. a walk. APRIL 29:
Last day to register.
APRIL 11 APRIL 12 APRIL 13 APRIL 14 APRIL 15 APRIL 16 APRIL 17
MAY 4-5: Packet
WEEK 5

Run 6 minutes. Cross train Run 10 minutes. Cross train Run 10 minutes. Do a family activity REST and T-shirt pickup
Walk 1 minute. (play tag, ride your Walk 1 minute. (play tag, ride your Walk 1 minute. together such as take 8:00 a.m. - 6:30
Repeat 3 times. Cool bike, dance or swim Repeat once more. bike, dance or swim Repeat once more. a hike together. p.m. at the former
down. with family). Cool down and with family). Cool down and OBrien Auto Group
stretch. stretch. building, 770
Commercial St. NE
APRIL 18 APRIL 19 APRIL 20 APRIL 21 APRIL 22 APRIL 23 APRIL 24 (at the intersection
WEEK 6

of Division and
Run 10 minutes. Find a small hill near Run 13 minutes. Cross train Run 15 minutes. Do a family activity REST Commerical).
Walk 1 minute. your home or at a Walk 1 minute. (play tag, ride your Walk 1 minute. together such as Packets not picked
Repeat once more. local park and run the Repeat once more. bike, dance or swim Repeat once more. go on a bike ride up by 6:30 p.m.
Cool down and hill drill 2 or 3 times. Cool down and with family). Cool down and together. on May 5 will be
stretch. stretch. stretch. forfeited.

APRIL 25 APRIL 26 APRIL 27 APRIL 28 APRIL 29 APRIL 30 MAY 1 May 6:

Awesome 3000!
WEEK 7

Run 13 minutes. Find a small hill near Run 10 minutes. Cross train Run 8 minutes. Do a family activity REST
Walk 1 minute. your home or at a Walk 1 minute. (play tag, ride your Walk 1 minute. together such as MAY 7:
Repeat once more. local park and run the Repeat once more. bike, dance or swim Repeat once more. go on a bike ride Run results will
Cool down and hill drill 2 or 3 times. Cool down and with family). Cool down and together. appear in the
stretch. stretch. stretch. Statesman Journal

MAY 2 MAY 3 MAY 4 MAY 5 MAY 6

WEEK 8

Run 6 minutes. Find a small hill near Run 5 minutes, Walk Relax ... have fun, HHH
Walk 1 minute.
Repeat once more.
your home or at a
local park and run the
1 minutes, Repeat
once more, Cool
drink water and go
to bed early.
AWESOME
Cool down and hill drill 2 or 3 times. down and stretch. 3000 Day
stretch. Have fun and run!