Black Canyon 50K Training Plan: 20 Weeks, Intermediate, Heart Rate
Prepare specifically for the Black Canyon 50K with a structured 20-week heart rate training plan for established trail runners who want a strong performance. It develops threshold, climbing strength, downhill durability and race-specific endurance for the demands of the Black Canyon course.
The Race
52 km (32 mi) point to point on the Black Canyon Trail, Arizona, with about 600 m (2,000 ft) of climbing and 1,200 m of descent. 11 h cutoff. Net downhill, very runnable desert singletrack and jeep road with rocky patches. Cold start, warm afternoon.
Who It Is For
You run 4-5 times a week (about 5-6 h), have finished a trail 30K-50K, and run 90 min long runs.
Your 20 Weeks
- Phases: Preparation week 1, Base weeks 2-7, Build weeks 8-13, Specific weeks 14-18, Taper week 19, race week 20.
- Weekly: 5 runs and 2 strength sessions, about 5.3 h rising to 9.5 h of running.
- Long runs: 1h30 to 4h15, with back-to-back runs up to 1h45.
- Climbing: about 350 m rising to 1200 m a week (the course averages 11.8 m per km).
- Race-specific: tempo and cruise intervals, downhill running, runnable long runs, 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 and decoupling checks later. 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 Beginner Heart Rate versions. Other Black Canyon plans: 100K. 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.