Tahoe Rim Trail 50K Training Plan: 20 Weeks, Intermediate, Heart Rate
Prepare specifically for the Tahoe Rim Trail 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 Tahoe Rim Trail course.
The Race
48 km (30 mi) on the Tahoe Rim Trail, Nevada, with about 1,800 m (6,000 ft) of climbing, up to 2,808 m near Snow Valley Peak. Singletrack past Marlette Peak and Snow Valley Peak, the Capital to Tahoe Trail and a sun-exposed descent.
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 850 m rising to 2350 m a week (the course averages 37.9 m per km).
- Race-specific: mountain repeats, climb tempo, downhill running, altitude guidance, 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.
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 Tahoe Rim Trail Endurance 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.