Training plan for my first 50 mile Trail race in Pine Moutain, Ga at The North Face Endurance Challenge on October 13, 2012.
This is my base building phase for 16 weeks with a 4 week cycle.1st & 2nd weeks are building mileage, 3rd week is increased mileage, and 4th week is recovery week with decreased mileage.
Week 1-2 Mileage range 37-49 miles
Monday- Rest
Tuesday- Tempo Run 5-7 miles @10K pace
Wednesday- Long Easy Run 9-12 miles
Thursday- Trail Run 6-8 miles
Friday- Rest
Saturday- Long Run 9-12 miles
Sunday- Bridge Run/ Hill work 8-10 miles
Week 3 (Mileage increase) Mileage range 45-59 miles
Monday- Rest
Tuesday- Tempo Run 5-7 miles
Wednesday- Long Easy Run 11-14 miles
Thursday- Trail Run 8-10 miles
Friday- Rest
Saturday- Long Run 11-15 miles
Sunday- Bridge Run/ Hill work 10-12 miles
Week 4 (Recovery Week) Mileage range 32-43 miles
Monday- Rest
Tuesday- Tempo Run 3-5 miles
Wednesday- Long Easy Run 8-10 miles
Thursday- Trail Run 4-6 miles
Friday- Rest
Saturday- Long Run 9-12 miles
Sunday- Bridge Run/ Hill work 8-10 miles
I'm currently on week 9 and am more at the mid to higher range for mileage each week. If you want to use this plan as your schedule start with the lower range for 4-6 weeks building up to the higher range by week 9 and so on.
After this 16 week training plan I will start a 12 week Strength building where I will be running hills twice a week and adding more miles on the longer runs. I will be ending this plan on June 10 and start the Strength June 12. I will add this schedule closer to the date. Thanks for reading!
~Stay Strong...Never Stop Moving Forward~
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