Speedgoat 50K Training Plan: 20 Weeks, Intermediate, Running Power
Prepare specifically for the Speedgoat 50K with a structured 20-week running power 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 Speedgoat course.
The Race
50 km (31 mi) from Snowbird, Utah, with about 3,450 m (11,300 ft) of climbing between 2,400 and 3,350 m. 13 h cutoff. Repeated big climbs to Hidden Peak on singletrack, ATV tracks and ski roads, Mineral Basin, the tunnel and Cirque Ridge, with steep loose descents.
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 5.5 h rising to 9.7 h of running.
- Long runs: 1h30 to 4h15, with back-to-back runs up to 1h45.
- Climbing: about 1250 m rising to 3300 m a week (the course averages 69 m per km).
- Race-specific: steep hiking repeats, 20-min climbs, heavy downhill durability, altitude guidance, back-to-back weekends, 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.
Running Power Training
Every run is prescribed as % of your Critical Power, with a CP test in week 1 and retests later. Power guides climbs, threshold and interval work precisely; workouts explain when power is less useful (steep descents, very technical ground). Works with Stryd, COROS and Garmin power.
Also Available
This plan is also available in Intermediate Heart Rate versions. Search "RunForce Speedgoat" 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 Speedgoat Mountain Races 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.