Squamish 50K Training Plan: 20 Weeks, Intermediate, Heart Rate
Prepare specifically for the Squamish 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 Squamish 50 course.
The Race
50 km (31 mi) point to point to downtown Squamish, British Columbia, with about 2,500 m (8,200 ft) of climbing. 11.5 h cutoff. Singletrack, technical descents and forest service roads with almost no flat.
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 9.7 h of running.
- Long runs: 1h30 to 4h15, with back-to-back runs up to 1h45.
- Climbing: about 1150 m rising to 2900 m a week (the course averages 50 m per km).
- Race-specific: technical hill repeats, climb tempo, technical descending, back-to-backs, 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
Other Squamish 50 plans: 50 Mile. Search "RunForce Squamish 50" 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 Squamish 50. 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.