COUNTDOWN TO

TUESDAY
WEEK 1
MARCH 11
Walk 2 minutes. Run 2 minutes. Repeat 1-2 cycles. Cool down and stretch.

WEDNESDAY
MARCH 12
Run 2 minutes. Walk 2 minutes. Repeat 1-2 cycles. Cool down and stretch.

THURSDAY
MARCH 13
Run 2 minutes. Walk 2 minutes. Repeat 3-4 cycles. Cool down and stretch.

FRIDAY
MARCH 14
Cross train (play tag, ride your bike, dance or swim with family).

SATURDAY
MARCH 15
Run 2 minutes. Walk 2 minute. Repeat 3-4 cycles. Cool down and stretch.

SUNDAY
MARCH 16
Do a family activity together such as take a hike together

MONDAY
MARCH 17 REST

KEY DATES
TODAY
Online registration begins at skeducationfoundation.org Cost: $20 per runner kindergarten through high school and $15 for pre-kindergarten runners and special needs participants

WEEK 2

MARCH 18
Run 2 minutes. Walk 2 minutes. Repeat 3-4 cycles. Cool down and stretch.

MARCH 19
Cross train (play tag, ride your bike, dance or swim with family).

MARCH 20
Run 2 minutes. walk 2 minutes. Repeat 3-4 cycles. Cool down and stretch.

MARCH 21
Cross train (play tag, ride your bike, dance or swim with family).

MARCH 22
Run 2 minutes. Walk 2 minutes. Repeat 3-4 cycles. Cool down and stretch.

MARCH 23
Do a family activity together such as toss a frisbee in the park

MARCH 24 REST

MARCH 17

WEEK 3

MARCH 25
Run 2 minutes. Walk 2 minutes. Repeat 3-4 cycles. Cool down and stretch.

MARCH 26
Cross train (play tag, ride your bike, dance or swim with family).

MARCH 27
Run 4 minutes. Walk 2 minutes. Repeat 3-4 cycles. Cool down and stretch.

MARCH 28
Cross train (play tag, ride your bike, dance or swim with family).

MARCH 29
Run 4 minutes. Walk 2 minutes. Repeat 3-4 cycles. Cool down and stretch.

MARCH 30
Do a family activity together such as strap on your helmets and ride bikes

MARCH 31 REST

Print registration forms available in English and Spanish at Where the Sidewalk Begins, 233 Commercial St., NE, Salem

MARCH 29
Drop off forms at Sports Authority and receive 20 percent coupon

WEEK 4

APRIL 1
Run 4 minutes. Walk 2 minutes. Repeat 3-4 cycles. Cool down and stretch.

APRIL 2
Find a small hill near home or at a local park and run the hill comfortably 2 times. You dont have to run fast.

APRIL 3
Run 5 minutes. Walk 30 seconds. Repeat 2 cycles. Cool down and stretch.

APRIL 4
Cross train (play tag, ride your bike, dance or swim with family).

APRIL 5
Run 5 minutes. Walk 30 seconds. Repeat 2 cycles. Cool down and stretch.

APRIL 6
Do a family activity together such as take your dog or your neighbor's dog for a walk.

APRIL 7 REST

MARCH 31
Forms available in all Salem-Keizer public schools, private schools and child-care centers

WEEK 5

APRIL 8
Run 5 minutes. Walk 30 seconds. Repeat 2 cycles. Cool down and stretch.

APRIL 9
Find a small hill near home or at a local park and run the hill 2 or 3 times.

APRIL 10
Run 6 minutes. Walk 1 minute. Cool down and stretch.

APRIL 11
Cross train (play tag, ride your bike, dance or swim with family).

APRIL 12
Run 6 minutes. Walk 1 minute. Repeat 3 times. Cool down.

APRIL 13
Do a family activity together such as play family team basketball

APRIL 14 REST

APRIL 19
Last day for early-bird registration; $10 late fee will be added to all entries after

APRIL 26
Registration deadline

WEEK 6

APRIL 15
Run 6 minutes. Walk 1 minute. Repeat 3 times. Cool down.

APRIL 16
Cross train (play tag, ride your bike, dance or swim with family).

APRIL 17
Run 10 minutes. Walk 1 minute. Repeat once more. Cool down and stretch.

APRIL 18
Cross train (play tag, ride your bike, dance or swim with family).

APRIL 19

Run 10 minutes. Walk 1 minute. Repeat once more. Cool down and stretch.

APRIL 20
Do a family activity together such as take a hike together.

APRIL 21 REST

MAY 1-2
Packet pick-up, 8:30 a.m. to 6:30 p.m. Salem Area Chamber of Commerce, 1110 Commercial St., NE. Packets not picked up by 6:30 p.m. May 2 will be forfeited. There will be no day-ofrun pick up.

WEEK 7

APRIL 22
Run 10 minutes. Walk 1 minute. Repeat once more. Cool down and stretch.

APRIL 23
Find a small hill near your home or at a local park and run the hill drill 2 or 3 times.

APRIL 24
Run 13 minutes. Walk 1 minute. Repeat once more. Cool down and stretch.

APRIL 25
Cross train (play tag, ride your bike, dance or swim with family).

APRIL 26
Run 15 minutes. Walk 1 minute. Repeat once more. Cool down and stretch.

APRIL 27

Do a family activity together such as go on a bike ride together.

APRIL 28 REST

MAY 3
Awesome 3000!, Willamette Univeristys McCulloch Stadium in Bush Park. First event begins at 8:30 a.m. Runners should check in 45 minutes before their scheduled time.

WEEK 8

APRIL 29
Run 15 minutes. Walk 1 minute. Repeat once more. Cool down and stretch.

APRIL 30
Find a small hill near your home or at a local park and run the hill drill 2 or 3 times.

MAY 1

Run 10 minutes, Walk 1 minutes, Repeat once more, Cool down and stretch.

MAY 2
Relax ... have fun, drink water and go to bed early

MAY 3

AWESOME 3000 Day

Have fun and run!

Countdown to Awesome Sponsored by Radio Disney

Get in Awesome shape by starting training

By Dave Johnson
Awesome 3000 Running Coach

Its that time of the year. The Awesome 3000 is May 3. Thats only eight weeks away, and now is a perfect time to take some first easy steps toward being ready for the big day. Why would someone want to run the Awesome 3000? For starters, this is the 32nd year, and were pretty sure some of your parents ran when they were kids. Another reason to get involved is that Olympic athletes around the world would say that their dreams of competing in the Games began with fun runs such as the Awesome 3000. The Awesome 3000 could light the flame leading to your Olympic dreams or a dream

of running on the school track or crosscountry team. The Awesome 3000 also supports a good cause. The entry fee helps the Salem-Keizer Education Foundation raise thousands of dollars every year for innovate classroom grants. You may have taken part in a special class project that was made possible because of the Awesome 3000. Those are all good reasons to participate. But the best reason is you! Imagine how good it will feel to know you can go the distance. Youll be in good physical shape and proud of yourself. Children run distances based on their age. Kids in kindergarten through second grade run 1,500 meters or almost a mile. Grades third through fifth run 2,000 meters or 1.24 miles, and

grades sixth through eighth go 3,000 meters. Thats 1.86 miles. Theres also a pre-kindergarten group, which will run 300 meters three quarters of a lap. These runners get a brand new free book at the finish line with their medal. My job is to help you get ready. Ill start you out slowly with a little light jogging and walking. Each week, be prepared to add a few minutes to your training program. Remember, though, your first priority is to work with your parents and teachers on finishing your homework and family chores. For the training, on Tuesdays, Thursdays and Saturdays, you should follow the training instructions I have for you here. On Wednesdays and Fridays, you should cross train do something fun

that is active. Dont spend a lot time in front of the TV or playing video games. Get up and do something. Sundays are a great day to do something fun, especially with your parents, and Mondays are rest days. Take advantage of the day off and let your body recover from all your hard work. Finally, its important that your parents talk with your doctor before starting any exercise program. This eightweek training plan is a suggested outline and should be followed with parental guidance.
Dave Johnson is the Awesome 3000 running coach and a former bronze medalist in the Olympic decathlon. He is director of Willamette Valley Christian Fellowship of Athletes.