Dirty 30 Training Plan

Average Weekly Training Hours 06:29
Training Load By Week
Average Weekly Training Hours 06:29
Training Load By Week

A training plan to prepare runners for the Dirty 30 50k race. http://dirty30.org

Sample Day 2
0:45:00
37.9TSS
Easy Run w/Alactate Sprints

after 5-10 min warm-up
Run fast for 15 seconds (nearly a sprint, but not quite 100%), then settle into an easy pace/effort for 4:45. Repeat for 35 min
end with a 5-10 min cool-down

Sample Day 3
0:57:30
57.9TSS
3 min Hill Repeats- Tempo

15-20 min warm-up end at a hill that is at least 3 minutes long, mark your starting line
Run up for 3 min at 8/10- note your finish line somehow
jog down to the start line (no more than 4 min recovery)- focus on running smooth downhill
repeat 5 times total- try to go a little further each interval- don't blow up on the first one!
cool-down for 10-20 min EASY

Sample Day 4
0:45:00
30TSS
Recovery Run 45 min

super easy run or hike 3/10

Sample Day 6
2:00:00
120TSS
Endurance Run 2 Hour

2 hours at 4-5/10 on the RPE scale. should be conversational

Sample Day 7
0:45:00
30TSS
Recovery Run 45 min

super easy run or hike for 45 minutes

Sample Day 9
0:45:00
37.9TSS
Easy Run w/Alactate Sprints

after 5-10 min warm-up
Run fast for 15 seconds (nearly a sprint, but not quite 100%), then settle into an easy pace/effort for 4:45. Repeat for 35 min
end with a 5-10 min cool-down

Sample Day 10
1:07:30
69.6TSS
4 min Hill Repeats- Tempo

10-20 min warm-up end at a hill that is at least 3 minutes long, mark your starting line
Run up for 4 min at 8/10- note your finish line somehow
jog down to the start line (no more than 5 min recovery)- focus on running smooth downhill
repeat 5 times total- try to go a little further each interval- don't blow up on the first one!
cool-down for 10-20 min EASY

Adam St. Pierre
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CTS

I provide individualized coaching for athletes, from World Championship caliber racers to first timers. Training will include not only running, but also strength training and mobility work as needed. I believe that runners need to be well rounded athletes to achieve good health and success. Expect detailed analysis of training logs and workout files as well as a coach who understands the need for balance in all areas of life.