Broken Arrow Skyrace 23K Training Plan | 20 Weeks | Intermediate | Heart Rate
Broken Arrow Skyrace 23K Training Plan | 20 Weeks | Intermediate | Heart Rate
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
20 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Broken Arrow Skyrace 23K Training Plan: 20 Weeks, Intermediate, Heart Rate
Prepare specifically for the Broken Arrow Skyrace 23K 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 Broken Arrow course.
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 4-5 times a week (about 4-5 h), have raced a trail half marathon or 20-30K, and run an easy 75 min long run.
Your 20 Weeks
- Phases: Preparation week 1, Base weeks 2-6, Build weeks 7-13, Specific weeks 14-18, Taper week 19, race week 20.
- Weekly: 5 runs and 2 strength sessions, about 4.5 h rising to 7.1 h of running.
- Long runs: 1h15 to 2h30.
- Climbing: about 850 m rising to 2100 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 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 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.
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
05:14:00 | 02:30:00 |
|
strength
x2
|
01:10:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:14:00 | 02:30:00 | |
|
|
01:10:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.