50k Plan for 16 weeks

Training Load By Week
Training Load By Week
Sample Day 1
6mi
Check cadence

On soft surface. Heart rate zone 1-2 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 2
6mi
Fartlek, 5k pace

BT: Fartlek. Warm up well. On rolling course run 1-2 minute pick-ups at faster than 5k-pace as you feel like it. Form! Cadence!

Sample Day 3
4mi
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 3
4mi
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 4
6mi
AeT Steady State

BT: Warm-up well. Then on a mostly flat course run 2 x 20 minutes at 20 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just before footstrike the foot should paw back slightly.

Sample Day 5
4mi
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 6
13mi
20 minutes in heart rate zone 3.

BT: Tempo. Warm up and then 20 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.

Shawn Crotto
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Shawn Crotto Training

As a Trainer and a Coach Shawn has helped many athletes get in shape and reach their goals. He has coached beginners to high level Olympic athletes. He is an accomplished triathlete with over 15 years of experience and the knowledge required to help others reach their goals. His focus is on Endurance/Triathlon Coaching and Personal Training. Whether you are looking to get back in shape or finish an Ironman, Shawn will help you to define your goals.