Black Canyon 100K Training Plan: 26 Weeks, Beginner, Heart Rate
Prepare specifically for the Black Canyon 100K with a structured 26-week heart rate training plan for runners new to this distance. It builds the aerobic durability, basic climbing and descending strength and race-day routines you need to finish the Black Canyon course strong and healthy.
The Race
101 km (62 mi) point to point on the Black Canyon Trail, Arizona, with about 1,600 m (5,200 ft) of climbing and 2,200 m of descent. 20 h cutoff. Net downhill, very runnable desert singletrack and jeep road with rocky descents and river crossings. Cold start, warm exposed afternoon.
Who It Is For
You have finished a trail 50K, run 4 times a week (about 5 h) and can run 90 min on hilly trails.
Your 26 Weeks
- Phases: Preparation weeks 1-2, Base weeks 3-11, Build weeks 12-18, Specific weeks 19-23, Taper weeks 24-25, race week 26.
- Weekly: 4 runs and 2 strength sessions, about 3.8 h rising to 10.1 h of running.
- Long runs: 1h30 to 5h30, with back-to-back runs up to 2h30.
- Climbing: about 250 m rising to 950 m a week (the course averages 15.8 m per km).
- Race-specific: runnable tempo and cruise intervals, heavy downhill durability, heat training, back-to-backs, a dress rehearsal.
- Strength: two RunForce 45-min sessions built in the TrainingPeaks Strength Builder (A: Force & Posterior Chain; B: Single-Leg & Mountain Durability), with a demonstration video for every exercise.
Heart Rate Training
Every run is prescribed in RunForce heart-rate zones (% of max HR), with a field check in week 1. Workouts explain how to use HR on climbs, heart-rate lag on short reps, cardiac drift and the effect of heat.
Also Available
This plan is also available in Intermediate Heart Rate versions. Other Black Canyon plans: 50K. Search "RunForce Black Canyon" in the TrainingPeaks store.
Your Coach: Adrien Thévenet
Endurance coach since 2011, working with elite athletes, professional endurance athletes, major race winners, and a Spartan National Champion across road, trail, and mountain running.
RunForce is independent and is not affiliated with or endorsed by Black Canyon Ultras, Aravaipa Running or UTMB. The race name is used only to identify the event this plan prepares you for.
Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-UESCA Ultrarunning
-RRCA Certified
-STRYD Power Coach
-ACE Certified
With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.