Dirty 30 Intermediate 12 Miler

Average Weekly Training Hours 04:32
Training Load By Week
Average Weekly Training Hours 04:32
Training Load By Week

This plan is designed to give you the skills you need to effectively race the dirty 30 50k race or 100K race in 16 weeks. This plan is designed to facilitate busy schedules and gives ample rest with days off per week on the most important days, Monday and Friday! This plan includes an at home strength routine that can be completed anywhere you are, this plan is great for professional or busy people on the go without access to a full gym.

This plan is great for a beginner or for an athlete who's completed a trail marathon or 21k and is looking to take the next step!

Strength
These rest days will include an optional at-home strength routine that can be completed to help keep you strong for your goal race.

Optional Race
An optional 50K race is suggested in week 19 or is considered a 'long day out' where you can focus on time on feet if a 50K race is not feasible in that time period.

Sample Day 0
0:35:00
Aerobic Easy Run

Aerobic Easy Run, Conversational Pace

Sample Day 1
0:35:00
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 2
0:40:00
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 5
1:10:00
Long Run

Long Runs are not designed to be soul crushing hard efforts, in fact it's designed to be the opposite.

Long runs need to be run in Z1 and Z2 where you are burning fat as your main source of fuel. If you start breathing too hard and reaching into Z3 you'll begin switching your bodies fuel source which without proper fueling can lead to a major bonk and doesn't work towards building an efficient fat burning long distance runner.

Sample Day 14
0:35:00
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 15
0:40:00
Hill Workout

10-15:00 Easy running
5x 1:00 Hills @ 10K effort, 2:00 jog down recovery
10-15:00 Easy running

Sample Day 20
0:30:00
Long Run ( optional)

Active Recovery, keep this run low and slow focusing on active recovery. Stop and stretch as needed. finish this run feeling comfortable and loose, ready to rock the next week of training.