Silverton Double Dirty 30 Training Program

Average Weekly Training Hours 07:51
Training Load By Week
Average Weekly Training Hours 07:51
Training Load By Week

This is a 14.5 week training plan starting June 15th and ending on September 23rd with the Silverton Double Dirty 30 (100km or 35 miler) (http://dirty30.org/silverton/). This plan is for the intermediate to advanced runner who is able to run consistently 4-6 days per week. If you have just completed the Ultimate Direction Dirty 30, you should have recovered enough to start this plan and start working towards the Double!

Sample Day 2
1:00:00
60.1TSS
Endurance Run w/Alactate Sprints 1 hour

after 15 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
0:45:00
37.5TSS
Recovery Run

The easiest of runs, should feel like a 4 out of 10 (instead of a 5/10 for an endurance run). Recovery runs are meant to increase blood flow to help speed recovery from harder workouts- like yesterday's long run!

Sample Day 4
2:30:00
150TSS
Endurance Run- Long

2.5 hour long run in hilly terrain. Run at a steady 5/10. This run should be challenging because of it's length not because of it's intensity!

Sample Day 5
1:00:00
50TSS
Recovery Run 60 min

EASY. If you'd prefer to cross train do it in place of a recovery run.

Sample Day 6
1:00:00
60.1TSS
Endurance Run w/Alactate Sprints 1 hour

after 15 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 7
0:55:00
67.5TSS
Progression Run

15 min easy to warm-up
5 min at 5/10
5 min at 6/10
5 min at 7/10
5 min at 8/10
5 min at 9/10
as long as you can at 10/10
10 min easy to cool-down

goal is to have a different pace/effort for each 5 min step of the progression

Sample Day 9
1:00:00
60.1TSS
Endurance Run w/Alactate Sprints 1 hour

after 15 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

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.