Rocky Raccoon 100 Training Plan: 26 Weeks, Beginner, Heart Rate
Prepare specifically for the Rocky Raccoon 100 with a structured 26-week heart rate training plan for runners new to this distance. It builds the aerobic durability, basic climbing and descending strength and race-day routines you need to finish the Rocky Raccoon course strong and healthy.
The Race
161 km (100 mi), five 32 km (20 mi) loops in Huntsville State Park, Texas, with about 1,900 m (6,250 ft) of climbing. 32 h course closure, 6 am start. Gently rolling pine-forest trail on a bed of pine needles, with roots, wooden bridges and short climbs: a fast, runnable 100 with a long February night. Cool mornings, mild or warm and humid afternoons.
Who It Is For
You have finished a 50-mile or 100K race, run 4-5 times a week (about 6 h) and can run 2 h on hilly trails.
Your 26 Weeks
- Phases: Preparation weeks 1-2, Base weeks 3-11, Build weeks 12-18, Specific weeks 19-23, Taper weeks 24-25, race week 26.
- Weekly: 5 runs and 2 strength sessions, about 5.3 h rising to 12 h of running.
- Long runs: 2h00 to 6h00, with back-to-back runs up to 3h00.
- Climbing: about 350 m rising to 1300 m a week (the course averages 11.8 m per km).
- Race-specific: runnable tempo, rolling hill repeats, run/walk long runs, heat training, night runs on rooty trail, 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. 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 Intermediate Heart Rate versions. Search "RunForce Rocky Raccoon" 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 Tejas Trails or the Rocky Raccoon 100. 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.