Grindstone 50K Training Plan: 20 Weeks, Intermediate, Heart Rate
Prepare specifically for the Grindstone 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 Grindstone course.
The Race
50 km (31 mi) loop from Natural Chimneys Park, Virginia, with about 1,550 m (5,100 ft) of climbing. 9 h cutoff. George Washington National Forest singletrack with some fire road: a sharp early climb to the narrow, rocky ridge of Narrow Back Mountain, then Wolf Ridge, Timber Ridge and Sand Spring Mountain, with steep rocky descents. Often warm and humid in late September.
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 700 m rising to 2100 m a week (the course averages 31 m per km).
- Race-specific: technical hill repeats, steep-climb power hiking, rocky-ridge descending, warm-weather runs, 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
This plan is also available in Beginner Heart Rate versions. Other Grindstone plans: 100 Mile. Search "RunForce Grindstone" 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 Grindstone Trail Running Festival or UTMB. 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.