The Rut 28K Training Plan: 20 Weeks, Intermediate, Heart Rate
Prepare specifically for the The Rut 28K 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 The Rut course.
The Race
28 km (17.6 mi) at Big Sky, Montana, with about 2,400 m (7,800 ft) of climbing, Headwaters Ridge and the Lone Peak summit (3,403 m). Very steep, technical ridges with exposure, scree and talus: one of the steepest courses in North America.
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 84.8 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.
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 Rut Mountain Runs. 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.