Superior 50 Mile Training Plan: 20 Weeks, Intermediate, Heart Rate
Prepare specifically for the Superior 50 Mile 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 Superior course.
The Race
83 km (52 mi) point to point from Finland to Lutsen, Minnesota, with about 2,400 m (7,950 ft) of climbing and descent. 16 h 45 cutoff, 5:15 am start. About 95% technical singletrack on the Superior Hiking Trail: roots, rocks, mud, boardwalks and repeated short, steep climbs to overlooks above Lake Superior. Dark start, cool September weather, rain is common.
Who It Is For
You have finished at least one 50-mile or 60-80K race, run 5 times a week (about 6-7 h) and do regular 2 h long runs.
Your 20 Weeks
- Phases: Preparation week 1, Base weeks 2-7, Build weeks 8-12, Specific weeks 13-17, Taper weeks 18-19, race week 20.
- Weekly: 5 runs and 2 strength sessions, about 5.5 h rising to 13 h of running.
- Long runs: 1h45 to 6h00, with back-to-back runs up to 3h00.
- Climbing: about 850 m rising to 2550 m a week (the course averages 29.2 m per km).
- Race-specific: technical hill repeats, short steep power hiking, rocky-trail downhill durability, a course simulation, 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 Superior plans: 100 Mile. Search "RunForce Superior" 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 Superior Fall Trail Race. 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.