Mountain Marathon - 50km 18 Week Training Plan
Author
Doug Stewart
All plans by this CoachLength
18 Weeks
Plan Specs
running marathon intermediate advanced masters hr based
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Still have questions about this plan?Plan Description
A dedicated 18 week plan tailored for the unique demands of mountain marathons - up to 50km distance, written by an experienced Coach and Mountain Runner and Sky Runner who has completed many of the hardest mountain races including Trofeo Kima, Tromso Skyrace and the Glen Coe Skyline.
It is 18 weeks long and features 3 build weeks followed by a recovery week and a three week taper.
Designed for mountainous trail races, such as mountain marathons skyrunning events up to c.50km distance.
Requires access to hills or a treadmill for certain workouts and a HR monitor.
Time based rather than distance.
Suitable for those looking to finish or those looking for a fast time as optional for harder or easier workouts.
Race day advice provided throughout the plan.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
8:20 hrs | 4:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
8:20 hrs | 4:00 hrs |
Sample Day 1
1hr threshold HR Test
Warm Up
15 mins Easy Pace, increased effort for final 5 minutes.
Mid way through do some dynamic stretches, bum flicks and high knees.
Main Set
25 minutes Tempo Run
This is not very pleasant, start of at a pace you know you can maintain for the 25 minutes, but should be very hard for final five minutes.
Cool Down
20 Minutes easy run/walk
Bring HR back down slowly
Sample Day 2
30 Minute Recovery Run
HR Zone 1 for 30 Minutes
Sample Day 3
1hr Interval Run
Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up
Main Set
5 x 3 minutes Fast Paced (not sprint)
3 minutes recovery
Cool Down
Make up to 1 hour with Easy Running
Sample Day 4
Read Description Carefully
Requires a short steep hill (average gradient of 30% to 50% is ideal).
WU:
20 minutes easy running, gradually increasing pace in final 5 minutes - so likely be in HR Zone 3 to 4.
10 minutes of dynamic stretches - high knees, walking lunges, bouncing on toes, leg swings, ballistic toes touches. Want well warmed up. This is designed to activate the stretch reflex in the tendons to make sure they know they are ready to work.
2 x 20 or 30 seconds medium to hard effort hill runs. 1 to 2 minute walking downhill as recovery
2 x 20 seconds skipping uphill. Again 1 to 2 minute of walking downhill as recovery.
Make sure you do a thorough Warm Up. If feeling tight or wanting to extend please do - this is a high intensity workout and likely to lead to injury if not well warmed up.
MS:
Once well warmed up an no pain ready to begin!
8 x 8 - 10 seconds of maximum power sprints. 2 minute recovery after each one.
As first time doing go around 85% of maximum and treat first rep or two as an extension to the warm up.
CD:
20 minute easy jog to cool down.
Sample Day 6
1hr Interval Run
Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up
Main Set
6 x 6 minutes Fast Paced (not sprint)
3 minutes recovery
Cool Down
Make up to 1 hour 15 minutes with Easy Running, slowing to a walk for final couple of minutes.
Sample Day 7
Endurance Run
Steady run - aim for HR Zone 1 to Zone 2
For all Endurance Runs aim to do on trails.
Check the race you are competing in and determine the elevation and distance.
Divide the elevation by the distance to determine the average amount of climbing per km/mile. For your Endurance Runs try to replicate this elevation per km/mile.
For example, if doing a marathon with a total ascent of 2,200m then per km you would be looking to cover 52m of ascent per km (2,200m / 42.2km = 52m of climbing per km).
This will ensure your legs become familiar with this amount of elevation change.
Aim to do this ratio of elevation for all Endurance Runs.
Sample Day 8
60 Minute Recovery Run
HR Zone 1 for 60 Minutes