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Effort-Based: Lake Sonoma Trail Marathon - Competitive Goal

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Effort-Based: Lake Sonoma Trail Marathon - Competitive Goal

Author

Greg Marshall

Length

16 Weeks

Plan Description

This plan is for the experienced trail runner looking to compete for a top position at the Lake Sonoma Trail Marathon either in their age group or in overall standings. You can check out the companion blog post here: https://www.treelineendurance.com/post/race-report-ls26-2-the-lake-sonoma-trail-marathon

LS26.2 is run on soft single track trails around Lake Sonoma in the heart of scenic California wine country, and this plan makes sure that athletes will be ready to handle the demands of a course that's been referred to as "death by a thousand hills".

This comprehensive 16 week plan will help you hone both flat road-running speed as well as the steep trail running leg durability required to handle a course with over 6,000 feet of vertical gain and loss. In order to complete this plan, you should be able to run for 90 minutes comfortably with at least some moderate-to-high intensity training sessions in the last 2-3 months.

Features of this plan include:

-6 training sessions per week with one day of pure rest.

-Specific guidance on what what terrain every long run should be done on to maximize the impact on your fitness (e.g. steep trail, rolling trail, flat gravel path, etc.)

-Weekly cross training sessions to help you build a well-rounded fitness and lead to your best performance on race day.

-A formidable combination of challenging speed sessions and fatigue resistance workouts that will translate to you being prepared for anything that this course or other competitors might throw at you.

-Fully structured workout execution with compatible devices


This plan uses effort-based (RPE) targets so that you can easily manage your workout whether you're doing it on technical trail for fast-and-flat pavement. For the Heart Rate-based version of this plan, see this page: http://tinyurl.com/bdexbbp4

Question about the plan? Email us at treelineendurance@gmail.com with the subject "Question: LS26.2 - Competitive Goal (RPE)"

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
05:40:00 04:30:00
Day Off x2
—— ——
Custom x1
00:34:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
05:40:00 04:30:00
Day Off
—— ——
Custom
00:34:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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