Lake Sonoma 50K Training Plan: 20 Weeks, Beginner, Heart Rate
Prepare specifically for the Lake Sonoma 50K with a structured 20-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 Lake Sonoma course strong and healthy.
The Race
50 km (31 mi) at Lake Sonoma, California, with about 1,700 m (5,700 ft) of climbing. 11 h cutoff. Rolling lakeside singletrack with many short steep climbs, creek crossings and a fast descent to the finish.
Who It Is For
You run 3-4 times a week (about 3.5-4 h), have finished a trail half marathon or 25K, and can run 75 min on trails.
Your 20 Weeks
- Phases: Preparation weeks 1-2, Base weeks 3-8, Build weeks 9-13, Specific weeks 14-18, Taper week 19, race week 20.
- Weekly: 4 runs and 2 strength sessions, about 3.6 h rising to 7.6 h of running.
- Long runs: 1h15 to 4h00, with back-to-back runs up to 1h30.
- Climbing: about 400 m rising to 1250 m a week (the course averages 34.7 m per km).
- Race-specific: rolling hill repeats, tempo, downhill running, 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.
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. Search "RunForce Lake Sonoma" 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 the Lake Sonoma race organizers. 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.