Broken Arrow Skyrace 23K Training Plan: 20 Weeks, Beginner, Heart Rate
Prepare specifically for the Broken Arrow Skyrace 23K 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 Broken Arrow course strong and healthy.
The Race
23 km (14 mi), one loop at Palisades Tahoe, California, with about 1,400 m (4,500 ft) of climbing up to 2,745 m. 7 h cutoff. Emigrant Pass, KT-22, Red Dog Ridge and the ladder on an exposed ridge: rocky, mostly above treeline.
Who It Is For
You run 3 times a week (about 2.5-3 h), can run 60 min continuously and have finished a 10K or short trail race.
Your 20 Weeks
- Phases: Preparation weeks 1-2, Base weeks 3-7, Build weeks 8-13, Specific weeks 14-18, Taper week 19, race week 20.
- Weekly: 4 runs and 2 strength sessions, about 2.8 h rising to 5 h of running.
- Long runs: 1h00 to 2h15.
- Climbing: about 400 m rising to 1100 m a week (the course averages 59.9 m per km).
- Race-specific: steep hiking repeats, uphill VO2, technical descending, altitude guidance, 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 Broken Arrow plans: 46K. Search "RunForce Broken Arrow" 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 Broken Arrow Skyrace. 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.