Grindstone 100 Training Plan: 26 Weeks, Intermediate, Heart Rate
Prepare specifically for the Grindstone 100 with a structured 26-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
167 km (104 mi) out and back from Natural Chimneys Park, Virginia, with about 6,400 m (21,000 ft) of climbing. 36 h cutoff. A 6 pm Friday start puts the first night at the front of the race: big Allegheny and Shenandoah Mountain climbs to Reddish Knob, Grindstone Mountain and Elliott Knob (1,360 m), rocky ridge singletrack, fire road and long, steep descents such as the 600 m drop on Cold Springs. Warm, humid days and cool nights.
Who It Is For
You have finished a 100K or 100-mile race, run 5 times a week (7-8 h), and do regular 2.5 h long runs.
Your 26 Weeks
- Phases: Preparation week 1, Base weeks 2-10, Build weeks 11-17, Specific weeks 18-23, Taper weeks 24-25, race week 26.
- Weekly: 5 runs and 2 strength sessions, about 5.8 h rising to 14.3 h of running.
- Long runs: 2h00 to 6h30, with back-to-back runs up to 3h30.
- Climbing: about 1200 m rising to 3750 m a week (the course averages 38.3 m per km).
- Race-specific: mountain repeats, 20-min climbs, rocky-ridge downhill durability, evening-start night runs, heat training, big 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 Grindstone plans: 50K. 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.